1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

3 Burpees

5 Muscle Cleans

7 Good Mornings

3) MetCon:

12-minute time block:

Each person works to max on Complex

Power Clean + Hang Power Clean + Front Squat

*you may each have your own barbell, one person lifting at a time

—1 minute for weight change—

Partner 8 Rounds For Time:

6 Cleans @80% of heaviest weight from above

100m Run together

12 Lateral Bar Burpees

*split reps as needed

*Pace: Aggressive: 18:00, Solid: 21:00, Limit: 24:00

*recommend singles back and forth on the cleans, 5/5 on deadlift, 4/4/3/3 on burpees

Beginner: Up Downs

Intermediate/Advanced/Sport: as is