1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Good Mornings

10 Push Press

10 Bent Over Rows

*empty barbell

3) Upper Body Strength

Alternating Every 90 seconds for 18 minutes (6 sets each):

Pause Bench Press

3x3 @77.5-82.5%

3x2 @82.5-92.5%

*solid 3-second pause at the bottom of the press

8 Pull Complex: Double DB Bent Over Row + Fly

*row + fly = 1 rep, doing 8

4) MetCon:

For Time:

10 Deadlift

20 MB Up and Overs

40 Double Unders

10 Deadlift

30 MB Up and Overs

60 Double Unders

10 Deadlift

40 MB Up and Overs

80 Double Unders

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

*stay unbroken as long as possible on deadlift or steady singles, big sets on up and overs and dubs

Beginner: 185/125, line hops with double reps

intermediate: 250/175, single unders with double reps

Advanced: 275/185

Sport: 315/225