1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

5 x RDLs

5 x Hang Power Clean

5 x Front Squats

3) Barbell Cycling: Clean

Every 30 seconds for 2:30 (5 rounds): 3 sets, 2:30 rest in between sets

Round 1: 1 rep

Round 2: 2 reps

Round 3: 3 reps

Round 4: 4 reps

Round 5: 5 reps

*Set 1: Hang Power Clean @60-65% (same weight for all rounds), Set 3: Power Clean @70-75% (same weight for all rounds), Set 2: Front Squats @75-80% (same weight for all rounds)

4) MetCon:

For Time:

1,000m/800m Row

3 Rounds:

10 x Deadlift @Fitness: 155/105, Performance: 185/125, Sport: 225/155

10 x Burpee Box Jump Overs @Fitness: 20/16”, Performance/Sport: 24/20”

*2 SCORES: time of row and total time to complete everything

*stagger the start by 4 minutes to allow everyone to go in this order, faster rowers first, cheer each other on

*Pace: Aggressive: 3:30 or less on row/8:00 completion time, Solid: 4:00 row/9:00 completion time, Limit: 4:30 row/10:00 completion time