1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Single DB Hang Clean & Jerks

10 Single DB Lunges

100m Jog

3) MetCon:

“Cardio Coma”

Teams of 3: For Time

One Person always working on cardio:

200/160 Calorie Row (180 for mixed teams)

100/80 Calorie Bike (90 for mixed teams)

1 mile Run

*whatever modality you start on you must finish all calories or distance before moving on to the others

Two others working on this AMRAP until above cardio is done:

*one working, one resting

40 Alt. DB Snatch

40 Box Jumps

40 Single DB Hang Squat Clean

*split reps as needed

*Pace: Push hard and have fun!

Beginner: 25/15, 16/12”

Intermediate: 35/20, 20/16”

Advanced: 50/35, 24/20”

Sport: 70/50, 24/20”