1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

10 x Split Squat (5 each leg, VIDEO)

8 x Empty Barbell Bent Over Rows

6 x Empty Barbell Push Press

3) Olympic Lifting: Jerk

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

Barbell Push Press x 4

Single DB Overhead Split Squat x 6 (3 each leg, hold DB on same side as back leg)

—1 minute rest/transition—

Every Minute on the Minute for 5 minutes:

Barbell Bent Over Rows x 8

4) MetCon:

As Many Reps as Possible in 5 minutes:

60/48 x Calorie Row (Fitness: 50/40, Sport: 70/56…should take no longer than 3:30)

Max Burpees over rower with time remaining (Fitness: burpee step over)

—2 minutes rest/transition—

As Many Reps as Possible in 5 minutes:

50/35 x Calorie Bike (Fitness: 40/28, Sport: 60/42…should take no longer than 3:30)

Max Russian KB Swings with remaining time @Fitness: 35/26, Performance: 53/35, Sport: 70/53

*split class in half and start on different AMREPs if needed because of class size

*score is total of everything: row cals + burpees + bike cals + swings