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:

2 Rounds

20sec Front Rack Stretch

10 Front Squats

20 Lateral Hops over the bar

—then—

3 Rounds

5 Hang Clean High Pulls

4 Hang Power Cleans

3 Pause Front Squats

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Olympic Lifting:

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

3 Below Knee Pause Clean High Pulls

*technical work before the complex, start from the ground, come up to just below knee, solid pause, complete high pull, back down and repeat for remaining reps

—2 minutes rest/weight change—

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

Complex: 3 Hang Power Clean + 3 Front Squats

39:00-46:00

Explanation and set-up for MetCon

46:00-55:00

4) MetCon:

As Many Reps as Possible in 9 minutes:

10 Hang Power Cleans

10 Box Jumps

9 Hang Power Cleans

9 Box Jumps

8..7…etc.

*if you get through 1, start back at 10

*getting through 10 to 1 of both would be 110 reps

Pace: Aggressive: 120 Reps, Solid: 100 Reps, Limit: 85 Reps

Beginner: 65/45, 16/12”

Scaled: 75/55, 20/16”

Rx: 95/65/75, 24/20”

55:00-60:00

5) COOL-DOWN