0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 American KB Swings

8 Muscle Cleans

6 Front Squats

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Olympic Lifting:

Every 90 seconds for 9:00 (6 sets):

5 Hang Power Cleans @70-75%

Every 90 seconds for 7:30 (5 sets):

4 Hang Clean High Pulls @65% and build

39:00-46:00

Explanation and set-up for MetCon

46:00-55:00

4) MetCon:

AMREP 9:

20,18,16,14,etc…

Alt. DB Snatch

Box Jumps

Pace: Aggressive: through the round of 10, Solid: through the round of 12, Limit: through the round of 14

Beginner: 25/15, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”

Rx+: 70/50, 24/20”

55:00-60:00

5) COOL-DOWN