1) GENERAL WARM-UP:

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

2) Specific Warm-up:

100m Run @easy pace

100m Run @moderate pace

100m Run @hard pace

*around 1 minute of rest in between

3) Conditioning:

Every 4 minutes for 12 minutes:

400m Run

*push HARD each interval, as fast as possible each set

4) MetCon:

8 Rounds For Time:

12 Single KB Hang Cleans

24 Double Unders

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

*push the pace, stay unbroken, would recommend alternating arms each round

Beginner: 26/18, 30 Line Hops

Intermediate: 35/26, 30 Single Unders

Advanced: 53/35

Sport: 70/53