1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

5 x Cleans

5 x Front Squats

5 x Shoulder to Overhead

5 x RDLs

3) MetCon:

Partner For Tonnage and Distance:

Running Clock (24 minutes):

*tonnage = weight x reps

*for each movement you choose the weight, strategy to find what will give you the most tonnage, partners can use different weight if needed

2 minutes Max Tonnage Cleans (one person working at a time)

1 minute rest/weight change

3 minutes max distance run (one person running at a time)

2 minutes Max Tonnage Front Squats (one person working at a time)

1 minute rest/weight change

3 minutes max distance run (one person running at a time)

2 minutes Max Tonnage Shoulder to Overhead (one person working at a time)

1 minute rest/weight change

3 minutes max distance run (one person running at a time)

2 minutes Max Tonnage Deadlift (one person working at a time)

1 minute rest

3 minutes max distance run (one person running at a time)