1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

2 Rounds

20 x Line Hops

10 x Air Squats

5 x Up Downs

—then—

2 Rounds

5 x Hang Clean High Pulls

4 x Hang Power Cleans

3 x Front Squats

3) MetCon:

Partner 20 Rounds For Time:

100m Run

8 x Lateral Bar Burpees

6 x Hang Squat Cleans

*alternate movements with your partner

*round 1 partner 1 runs 100m, partner 2 does 8 burpees, partner 1 does 6 squat cleans, round 2 partner 2 does 100m run, partner 1 does 8 burpees, partner 2 does 6 squat cleans…etc.

*Pace: Aggressive: 27:00, Solid: 30:00, Limit: 35:00

Beginner: 50m Run, Up Downs, KB Goblet Squats

Intermediate: 95/65

Advanced: 115/75

Sport: 135/95