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 Clean High Pulls

5 Muscle Cleans

*empty barbell or very light weight

3) MetCon:

8-minute time block:

Work to Max Hang Power Clean

—2 minutes transition/weight change—

20 Rounds For Time:

2 Unbroken Power Cleans @75% of heaviest weight from first section

4 Lateral Bar Burpees

*Pace: Aggressive: 19:00, Solid: 20:00, Limit: 22:00

Beginner: does not have to be unbroken, 2 burpees

Intermediate/Advanced/Sport: as is