1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Alt. DB Snatch

10 Single DB Lunges

10 DB Russian Twists

3) MetCon

Partner 20 Rounds For Time:

6 Toes to Bar

3 Snatch

6 Back Rack Lunges

*alternate full rounds with partner

*Pace: Aggressive: 18:00, Solid: 20:00, Limit: 7 Total 22:00

Beginner: Lying Straight Leg Raises, 75/55

Intermediate: Hanging Straight Leg Raises, 95/65

Advanced: 115/75

Sport: 135/95

4) Accessory Strength:

8-minute time block:

Complex: 10 RDLs + 10 Bent Over Rows