1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

5 x Burpees

5 x Hang Power Cleans

3) MetCon:

For Time:

2 Rounds:

20 x Lateral Bar Burpees

10 x Cleans (any style of clean…from the ground, hang, power or squat)

—2 minutes rest/change weight—

2 Rounds:

16 x Lateral Bar Burpees

8 x Cleans (any style of clean…from the ground, hang, power or squat)

—2 minutes rest/change weight—

2 Rounds:

12 x Lateral Bar Burpees

6 x Cleans (any style of clean…from the ground, hang, power or squat)

Beginner: Sprawls…65/45, 75/55, 95/65

Intermediate: Step-overs…95/65, 135/95, 155/105

Advanced: 135/95, 165/115, 185/125