1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Single DB Push Press (5 each arm)

10 x Single DB Lunges (5 each leg)

10 x Single DB Bent Over Rows (5 each arm)

3) Olympic Lifting: Jerk

Every Minute on the Minute for 5 minutes:

Push Press x 3

—1 minute rest/transition—

Every Minute on the Minute for 4 minutes:

Jerk Power Squat x 2 (clean grip, overhead, squat to solid power catch position)

—1 minute rest/transition—

Every Minute on the Minute for 3 minutes:

Barbell Bent Over Rows x 8 (balancing out push/pull ratio for shoulder health and strength)

4) MetCon:

For Time:

20 x Double Unders (Fitness: 20 x Plate Hops @8/4”…two 45s/one 45# rubber plate)

10 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

40 x Double Unders (Fitness: 40 x Plate Hops @8/4”…two 45s/one 45# rubber plate)

20 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

60 x Double Unders (Fitness: 60 x Plate Hops @8/4”…two 45s/one 45# rubber plate)

30 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

80 x Double Unders (Fitness: 80 x Plate Hops @8/4”…two 45s/one 45# rubber plate)

40 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

*Pace: Aggressive: 9 minutes or less, Solid: 10:30, Limit: 12:00