Specific Warm-up:

3 Rounds

10 Push-ups

10 Inverted Rows

20 Mountain Climbers

Auxiliary Strength

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Bench Press (2x6 @70-75%, 2x4 @75-80%, 2x2 @AHAP)

6 Single Arm DB/KB Row (3 each arm)

MetCon:

5 Rounds For Time:

20 Alt. DB Snatch

10 Burpees

10 Box Jump Overs

*Pace: Aggressive: 10:30, Solid: 11:30, Limit: 13:00

*DB Snatch: no more than two sets in the later rounds, chest up, good push with the legs to get momentum into the DB

*Burpees: push the pace on these

*Box Jump Overs: steady pace throughout

Beginner: 25/15, Up Downs, 16/12”

Intermediate: 35/20, 20/16”

Advanced: 50/35, 24/20”

Sport: 70/50, 24/20”