1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

2-position Clean High Pulls x 5

Slow Power Cleans x 4

Front Squats x 3

3) Olympic Lifting: Clean early pull

Every Minute on the Minute for 5 minutes:

2-slide Clean High Pull + 2-slide Power Clean @50+% and build

—1 minute rest/transition—

Every 90 seconds for 9 minutes (6 sets):

Hang Power Clean + Power Clean + Front Squat @60+% and build

4) MetCon:

10 Rounds For Time:

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

8 x MB Slams @Fitness: 25/15, Performance: 35/20, Sport: 50/35

*Pace: Aggressive 10:00, Solid 11:00, Limit 12:00