1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Back Squats

10 Push Press

10 Bent over rows

*empty barbell

3) MetCon:

The Final Countdown: “Meet me at the BARbell”

23 Synchronized Bar Facing Burpees

100 Deadlift @185/125

90 Back Squats @155/105

80 Cleans @155/105

70 Barbell Bent Over Rows @135/95

60 Barbell Floor Press @135/95

50 Shoulder to Overhead @115/75

40 Snatch Grip Bent Over Rows @115/75

30 Thrusters @115/75

20 Snatch @115/75

10 Overhead Squats each @115/75

24 Synchronized Bar Facing Burpees

*Pace: have some fun and get after it!

Beginner: 135/95, 95/65, 75/55

Intermediate: 155/105, 115/75, 95/65