1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

100m jog

10 x Ring Rows

10 x American KB Swings

3) MetCon:

For Time: 30 minute cap

2,000m/1,600m Row

1 mile Run

*Every 3 minutes starting at 0:00 complete 1 barbell complex: Power Clean + Front Squat + Hang Squat Clean @Fitness: 135/95, Performance: 165/115, Sport: 185/125, Sport+: 205/145

*Pace: Aggressive: 23 minutes or less, Solid: 26 minutes, Limit: 30 minutes

*half of the class can start on the run and half on the row if needed because of class size, a little bit of a different stimulus this way, but I think it will even itself out as the workout goes on