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 8 minutes:

Push Press x 1 + Jerk Power Squat x 1 (start with the weight you ended with last week on push press)

—1 minute rest/set-up for next movements—

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

Barbell Front Rack Split Squat x 6 (3 each side, VIDEO)

Barbell Bent Over Rows x 6

*build in weight as you can

4) MetCon:

For Time:

Pull-ups x 20,16,12,8,4 (Fitness: Jumping Pull-ups, Sport: Bar MU x 10,8,6,4,2, Sport+: Ring MU x 10,8,6,4,2)

Squat Cleans x 10,8,6,4,2 @Fitness: 115/75, Performance: 135/95, Sport: 165/115, Sport+: 185/125

*Pace: Aggressive: 8:00 or less, Solid: 9:00, Limit: 10:00