Blog Search


By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds (3:00/Round)
5 Touch and Go Split Jerks (from the rack)
20 Plank Drag Throughs with KB (10 each side)

MetCon –
“Knock Down, Drag Out”
5 Rounds:
In 2:00
3 Power Clean + Jerks (athlete chooses weight)
200m Run
AMRAP Toes to Bar
Rest 2:00

*scored by total toes to bar multiplied by average weight on the bar for clean and jerks.

Cool Down –
Accumulate 2:00 in the following stretches:
Box Shoulder Stretch
Box Dip Stretch