1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
3 Rounds
5 RDLs
5 Hang Power Cleans
5 Front Squats
5 Scap Pull-ups
3) MetCon:
Partner 10 Rounds For Time:
20 Double DB Squats
16 Pull-ups
10 Power Cleans
—Cash-out—
50 Deadlift
*split reps as needed with partner…recommend 10s on the squats, 8s or 4s on the pull-ups and singles on the cleans, 5s or 10s on the deadlift
*Pace: Aggressive: 27:00, Limit: 29:00, Limit: 32:00
Beginner: 25/15, Ring Rows, 115/75
Intermediate: 35/20, Jumping/Banded Pull-ups, 155/105
Advanced: 50/35, 185/125
Sport: 70/50, Chest to Bar, 205/145