1. Warm Up
Coach’s Choice
2. Prep
2 – 3 sets of 6 – 10 reps of each movement
3a. Strength
15 minutes
3×5 Push Press 85%
Goal is speed on reps with minimal rest.
3b. Endurance
5 sets
10 Calorie Row
rest in between sets
4. Met Con
Complete 9 rounds
5 Power Cleans 135/95
5 Push Jerks 135/95
