1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Barbell Bent Over Rows

10 x Barbell Push Press

10 x Plank Up Downs (VIDEO)

3) Push/Pull Auxiliary: Clusters

Alternating Every 2 minutes for 16 minutes (8 sets each):

10 x Ring Rows + 10 x Double DB Curls

8 x Bench Press + 16 x MB Up and Overs (8 each way, VIDEO)

*start people on different clusters if needed

4) MetCon:

For Time:

400m Run (should take no longer than 2:30)

—then—

2 Rounds:

30 x Alt. DB Snatch

30 x Toes to Bar

—then—

400m Run (should take no longer than 2:30)

*Pace: Aggressive: 9:30, Solid: 11:00, Limit: 12:30

Beginner: 200m Run, 25/15, Lying Straight Leg Raises, 200m Run

Intermediate: 35/20, Hanging Straight Leg Raises

Advanced: 50/35

Sport: 70/50