1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

20 x Shoulder Taps

10 x Double DB Curls

3) Push/Pull Strength:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

5 x Pull-ups (hardest version you can, see below)

10 x Push-ups (hardest version you can, see below)

Pull-ups:

Weighted Strict Pull-ups

Strict Pull-ups

Chest to Bar

Chin over Bar

Jumping/banded pull-ups

Push-ups:

Banded Diamond (band around back)

Banded Regular (band around back)

Diamond

Regular

Hands elevated on box or bench or banded assistance

4) MetCon:

As Many Rounds and Reps as Possible in 13 minutes:

10 x Alt. DB Snatch

1 x Rope Climb

10 x Single DB Clean & Jerk

1 x Rope Climb

*working a little bit of focus under fatigue…we rarely do both these movements in the same MetCon, can be challenging

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 25/15, 10 x Ring Rows/10 x Sit-ups (snatch, ring rows, clean & jerk, sit-ups)

Intermediate: 35/20, Half or 3/4 rope climb

Advanced: 50/35

Sport: 70/50