1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

20 seconds x Bar Hang on rig

20 x Flutter Kicks

20 x Mountain Climbers

3) Skillz: Test

Alternating Every 5 minutes or 15 minutes:

Performance and Sport:

Skill #1: first rep or max unbroken set

Skill #2: first rep or max unbroken set

Skill #3: first rep or max unbroken set

Fitness:

Alternating Every 5 minutes or 15 minutes:

Work to Snatch Grip Bent Over Row 3-rep max (pull-ups)

Work to Push Press 3-rep max (kipping HSPU)

Work to DB Sit-up 3-rep max (Toes to Bar)

*use formula to see how close you are to pull-ups, kipping HSPU and Toes to Bar

4) MetCon:

6 Rounds for max reps:

20 seconds x Max Single Arm KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

10 seconds transition

20 seconds x KB Goblet Squats @Fitness: 35/26, Performance: 53/35, Sport: 70/53

10 seconds transition

20 seconds x KB Sit-ups @Fitness: 35/26, Performance: 53/35, Sport: 70/53

40 seconds rest

*score is total reps: swings + squats + sit-ups

*Pace: Aggressive: 200+ total reps, Solid: 180 total reps, Limit: 140 total reps