0:00-10:00

1) GENERAL WARM-UP:

2 Rounds:

Hamstring stretch x 20 seconds each side

Quad stretch x 20 seconds each side

Lying glute stretch x 20 seconds each side

—then—

PVC or empty barbell Front Rack stretch x 20 seconds each side

PVC or empty barbell Overhead squats x 10

PVC or empty barbell push press x 10

PVC or empty barbell good mornings x 10

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

5 x Cleans

5 x Front Squats

5 x Shoulder to Overhead

5 x RDLs

15:00-20:00

Explanation/set-up of next section

20:00-55:00

3) MetCon:

Partner For Tonnage and Distance:

Running Clock (23 minutes):

*tonnage = weight x reps

*tonnage: for each movement you choose the weight, it is a strategy to find what will give you the most tonnage, partners can use different weight if needed, pick one weight to use for yourself and complete max reps within the time frame, one person working at at time, switch whenever you want in the time frame.

*running: one person running at a time, switch whenever you want within the time frame

3 minutes max distance run

2 minutes Max Tonnage Cleans (any style: hang, from the ground, power or squat)

1 minute rest/weight change

3 minutes max distance run

2 minutes Max Tonnage Front Squats (can take from rack)

1 minute rest/weight change

3 minutes max distance run

2 minutes Max Tonnage Shoulder to Overhead (can take from rack)

1 minute rest/weight change

3 minutes max distance run

2 minutes Max Tonnage Deadlift

55:00-60:00

Cool-down