1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Single DB Curl to Press (5 each arm)

20 x Shoulder Taps

20 x Line Hops

3) MetCon:

Every 3 minutes for 30 minutes:

8 x Single DB Hang to Overhead (clean & jerk or snatch) @Fitness: 35/20, Performance: 50/35, Sport: 70/50

8 x Burpees (Fitness: Sprawls, Sport: Lateral Burpee over DB)

*ADD 1 REP EACH ROUND…last round would be 17 of each

*if you cannot complete the reps in the minute then take the next 3 minutes off to rest, then begin with the round you did not complete and keep adding a rep each round until the 30 minute mark