1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
3 Rounds
10 Barbell RDLs
10 Barbell Upright Rows
20 Flutter Kicks
3) Lower Body Strength:
Every 90 seconds for 9 minutes (6 sets):
Below Knee Pause Deadlift
3x2 @75-85%
3x1 @85-90%
*come up to just below knee, solid 3sec pause, complete lift, flex butt at the top of each rep, drop and repeat, NOT touch n’ go
—2 minutes rest/weight change—
Every Minute on the Minute for 4 minutes:
6 Barbell Upright Rows
4) MetCon:
AMRAP 4:
4 Hang Squat Cleans
4 Shoulder to Overhead
—2 minutes rest/weight change—
AMRAP 4:
8 Hang Squat Cleans
8 Push-ups
*Pace: Aggressive: 6/5 Rounds, Solid: 5/4 Rounds, Limit: 4/3 Rounds
Beginner: 75/55, 45/35, Knees or hands elevated push-ups
Intermediate: 95/65, 75/55, Knees or hands elevated push-ups
Advanced: 115/75, 95/65
Sport: 135/95, 115/75