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 Hang Power Cleans @empty barbell

3) MetCon:

Partner For Time:

3 mile run

100 x Cleans

*break it up however you want, one person working/one person resting

Pace: Aggressive: 32:00, Solid: 36:00, Limit: 40:00

Beginner: 2-3 miles, 95/65

Intermediate: 115/75

Advanced: 135/95

Sport: 155/105