1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

5 Snatch Grip Bent Over Rows

5 Push Press

10 Lying Straight Leg Raises

*empty barbell or light weight

3) Upper Body Strength

16-minute time block:

Work to Snatch Grip 6-rep max

Work to Push Press 6-rep max

*recommended spending about 8 minutes on each movement

4) MetCon:

3 Rounds For Time:

15 Deadlift

15 Double DB Shoulder to Overhead

200m Run

*Pace: Aggressive: 7:30, Solid: 8:15, Limit: 9:00

*purposely used different weights than normal for the DB scaling to try and help since it is double DB

Beginner: 135/95, 25/10

Intermediate: 155/105, 30/15

Advanced: 185/125, 50/35

Sport: 225/155, Double KB @53/35