0:00-15:00 General Warm-up and Coaching

15:00-18:00 Transition to Olympic Lifting

18:00-33:00 Olympic Lifting

33:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 Wall Facing Squats

20sec Front Rack stretch

—then—

Coaching Section:

Power Clean + Front Squat x 6 reps

*focus on key points of the power clean and solid positioning on the front squats

Power Clean + Pause TNG Power Clean x 6 reps: VIDEO

*focus on the key points of the power clean and good positioning when coming back to the knee for the pause and completion of the Touch N’ Go Power Clean. I would treat these as singles, do the power clean, come to the pause, complete the TNG power clean, bars down and discuss technique, don’t be afraid to hold them in that pause position

2) Olympic Lifting:

15 minute time block:

Work to Heavy Complex:

1 x Power Clean +

2 x Front Squat +

1 x Power Clean

*start at around 60% and build

3) MetCon:

For Time:

30/21 x Calorie Bike

35 x Toes to Bar

40 x Deadlift

*EMPTY. IT. OUT.

*stagger the start so everyone can go in this order, cheer on your classmates, this is a fun class environment format if you embrace it and present it that way

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: 20/14 x Calorie Bike, Double KB Deadlift, Lying Straight Leg Raises

Scaled: 155/105, Hanging Straight Leg Raises

Rx: 185/125

4) COOL-DOWN