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 Bent Over Rows (5 each arm)

8 x Single DB Overhead Lunges (4 each side)

6 x Single DB Split Jerk (3 each side)

3) Olympic Lifting: Jerk

Every 90 seconds for 6 minutes (4 sets):

Barbell Overhead Lunges x 8 (4 each leg)

*build in weight as you can

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

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

Single DB Split Jerk x 8 (4 each side)

Single DB Knee Supported Rows x 8 each arm

*use box for knee supported rows

*build in weight as you can

*working overhead stabilization in the lunge and trusting the legs for the split jerk with the overhead lunges, focus on dropping under the DB, not pressing it for the DB split jerks, back strength for better pressing and shoulder health with the rows

4) MetCon:

As Many Reps as Possible in 10 minutes:

Reps: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Box Jump Overs @Fitness: 20/16”, Performance: 24/20”, Sport: Box Clear Overs @24/20”

Toes to Bar (Fitness: Hanging Straight Leg Raises)

*score is total reps, if you make it through 1 of both movements that is 110 total reps

*Pace: Aggressive: 125+ reps, Solid 110 reps, Limit 95 reps