1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

3 x Hang Clean High Pulls

3 x Hang Power Cleans

6 x Front Rack Lunges

3) Strength Complex:

Every 2 minutes for 12 minutes (6 sets):

2 x Cleans + 4 x Front Rack Lunges (2 each leg)

*start around 60% of your clean max and build

*must keep the barbell in your hand until all movements complete

4) MetCon:

As Many Rounds and Reps as Possible in 14 minutes:

200m Run

15 x Box Jump Overs

100m Single KB Farmer’s Carry (switch whenever you want)

*Pace: Aggressive: 5 Rounds, Solid: 4 Rounds, Limit: 3 Rounds

Beginner: 16/12”, 26/18

Intermediate: 20/16”, 35/26

Advanced: 24/20”, 53/35

Sport: Box Clear Overs @24/20”, 70/53