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 Push Press

10 Bent Over Rows

10 Lying Straight Leg Raises

—then—

Warm-up to 70% of your Bench Press max

17:00-22:00

Explanation and Set-up for next section

22:00-47:00

3) Upper Body Strength:

Alternating Every Minute on the Minute for 14 minutes (7 sets):

5 Pause Bench Press @60% and build (solid 3-second pause on chest, stay tight)

10 Double DB Alternating Bent Over Row (hold both DBs, alternate rows for 10 total, 5 per arm)

—1 minute transition—

Alternating Every Minute on the Minute for 10 minutes (5 sets):

16 Single Arm DB Lateral Raise (8 each arm)

16 Single Arm DB Reverse Flys (8 each arm)

47:00-51:00

Explanation and set-up for MetCon

51:00-55:00

4) MetCon:

For Time:

30 Hang Power Cleans

*20 Lateral Bar Hops every time you break

Pace: Aggressive: 2:30, Solid: 3:00, Limit: 3:30

*goal is 2-3 sets for the hang power cleans

Beginner: 95/65, line hops

Scaled: 115/75, line hops

Rx: 135/95

Rx+: 155/105

55:00-60:00

5) COOL-DOWN