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 + 2 Hang Power Cleans x 1 Front Squat @empty barbell

2 x Turkish Get-ups (1 each arm)

3) MetCon:

Partner for max weight

Alternating Every Minute on the Minute for 16 minutes (8 sets):

Partner 1: Build to max weight on complex: Power Clean + Hang Power Clean + Front Squat

Partner 2: Build to max weight Turkish Get-up (alternate arms each set…4 each side)

—2 minutes rest/transition—

Alternating Every Minute on the Minute for 16 minutes (8 sets):

Partner 2: Build to max weight on complex: Power Clean + Hang Power Clean + Front Squat

Partner 1: Build to max weight Turkish Get-up (alternate arms each set…4 each side)

—Cash Out—

2 minutes max Russian KB Swings @heaviest weight from above

*both working at the same time