1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

2 Rounds:

30 seconds x Wall Sit

30 seconds x Front Plank

—then—

5 sets of 1 tempo back squat to warm-up to 70-75%

3) Murph Lower Body Tempo:

Every 2 minutes for 14 minutes (7 sets):

3 x Tempo Back Squat @70% and build (3-5 seconds lowering, dead stop pause, explode back up)

4) MetCon:

3 Rounds

As Many Rounds and Reps as Possible in 3 minutes:

3 x Cleans

6 x Box Jump Overs

—1 minute rest between rounds—

*pick up where you left off each round

*Pace: Aggressive: 12 Rounds, Solid: 10 Rounds, Limit: 8 Rounds

Beginner: 95/65, 16/12”

Intermediate: 115/75, 20/16”

Advanced: 135/95, 24/20”

Sport: 155/105, Box Clear Overs 24/20”