1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Barbell Push Press @empty barbell

10 x Barbell Bent Over Rows @empty barbell

3) Olympic Lifting/Skill Endurance: Jerk/Bar MU

Every Minute on the Minute for 5 minutes:

Pause Push Jerk x 2 (solid pause in the dip position, then complete the push jerk)

*working on positioning and maintaining that position when stringing reps together

—1 minute rest/transition—

Alternating Every Minute on the Minute for 6 minutes (3 sets each):

Pull-ups x 7 (hardest version you can)

Ring Dips x 7 (hardest version you can)

*Advanced: EMOM 6: Bar Muscle-ups x 3-7 reps (Sport: Ring MU)

4) MetCon:

2 Rounds For Time:

40 x Alternating DB Snatch

40 x Box Jump Overs

*Pace: Aggressive: 8:00, Solid: 9:30, Limit: 11:00

Beginner: 25/15, 16/12”

Intermediate: 35/20, 20/16’

Advanced: 50/35, 24/20”