1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

5 x Split Drill

5 x Split Stance Strict Press

3) Olympic Lifting: Jerk

12 minute block:

Work to Split Jerk 1-rep max

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

15 x Wall Balls @Fitness: 14/10, Performance: 201/4, Sport: 30/20

15 x Pull-ups (Fitness: Rope Pulls x 7, Sport: Chest to Bar)

60 x Double Unders (Fitness: Plate hops @4-8”…stack one of two rubber 45# plates)

*Pace: Aggressive: 6+ Rounds, Solid: 5 Rounds, Limit: 4 Rounds