1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

5 x RDLs

4 x Hang Power Clean

3 x Front Squats

3) Barbell Cycling: Clean Complex

Every 2 minutes for 14 minutes (7 sets):

3 x Deadlift + 2 x Hang Power Clean + 1 x Hang Squat Clean

*start around 60% and build as you can, must keep the barbell in your hands for the full complex

*we did this same complex under fatigue in a MetCon, now it’s time to see how we do fresh

4) MetCon:

3 Rounds for Max Reps:

1 minute Max Calorie Row

As Many Rounds and Reps in 2 minutes:

4 x Alternating DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

4 x Burpees

*1 minute rest between rounds

*pick up where you left off each round in the AMRAP

*score is total reps: Calories + reps (one round of the AMRAP is 8 reps)

*with low reps on the DB, this is a great opportunity to go heavier than you normally would

*Pace: Aggressive: 175+ total reps, Solid: 150 total reps, Limit: 125 total reps