1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Sit-ups

8 x Hang Power Snatch @empty barbell (DB if beginner version)

6 x Burpees

3) MetCon:

Partner As Many Rounds and Reps as Possible 25 minutes:

20 x Snatch

30 x Burpee to Plate

40 x Partner Plate Sit-ups (sit-up pass plate to partner)

*EVERY 5 MINUTES starting at the beginning 20/14 x Calorie Bike

Beginner: DB Snatch (one each arm = 1 rep) @25/15, 15/10

Intermediate: 75/55, 15/10

Advanced: 95/65, 45/25 (lowest weight for the plate if mixed pairs)

Sport: 115/75, 45/25