10m - Dynamics

20m - Movement Prep

Part 1 - 3 rounds of 40s on/20s off:

  • Plate Pinch (encourage athletes to use their hands like crab claws, keeping fingers straight, NOT grabbing the ridges of the plates!)


Part 2 - 3 rounds of 40s on/20s off:

  • Plank (loaded if possible)

-allow athletes a brief break for water and to run to the bathroom if necessary, then restart the clock and go!-

MetCon - 3 rounds for reps, 1m per station (11m clock):

  • Double Unders

  • Air Squats

  • Chest to Bar Pull Ups

  • Rest