1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Push-ups

10 Ring Rows

20 Mountain Climbers

3) Upper Body Strength

Alternating Every 90 seconds for 15 minutes (5 sets each):

Bench Complex: Pause Bench Press + Bench Press

6 Double DB Row + Fly

*reps dropped from last week, increase weight

4) MetCon:

*Rogue Invitational Final Workout

“The Clean-up”

For Time:

3 Rounds

25 Double Unders

5 Power Cleans

2 Rounds

25 Double Unders

5 Squat Cleans

1 Round

25 Double Unders

5 Clean & Jerks

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*unbroken on the dubs, quick singles on the barbell…should be a heavyish weight around 75-80% of your clean and jerk max if you cannot do the prescribed weight

Beginner: 40 Line Hops, 135/95

Intermediate: 40 Single Unders, 185/125

Advanced/Sport: 225/155