1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

9 x Ring Rows

7 x Hang Power Snatch

5 x Sprawls

3) MetCon:

Partner 30 Rounds For Time:

6 x Pull-ups

3 x Snatch

*alternate every 3 full rounds

—Cash-out—

60 x Bar Facing Burpees (split as needed)

Beginner: Ring Rows, 75/55, sprawls

Intermediate: Jumping or banded, 95/65, burpee to step-over

Advanced: 115/75