1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20 Line Hops

20 Shoulder Taps

10 Lateral Lunges (5 each way)

3) Upper Body Strength

Every 90 seconds for 6 minutes:

10 Snatch Grip Bent Over Rows

—2 minutes transition—

Every 2 minutes for 8 minutes:

10 Barbell Push Press

PP%

Sets 1-2: 65-70%

Sets 3-4: 70-75%

4) MetCon:

As Many Rounds and Reps as Possible in 9 minutes:

30 Box Jumps

30 Double KB Front Squats

30 Burpee to Box Step-over

*Pace: 2 Rounds, Solid: 1.5 Rounds, Limit: 1 Round

Beginner: 16/12”, Single KB 26/18, 20 reps of each movement

Intermediate: 20/16”, 35/26

Advanced: 24/20”, 53/35

Sport: 24/20”, 70/53