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

20 Jumping Jacks

20 Mountain Climbers

10 PVC Pass Throughs

10 PVC Around the Worlds

20sec Figure 4s each way

10 PVC Overhead Squats

—then—

3 Rounds

5 Hang Snatch High Pulls

4 Hang Power Snatch

3 Pause Overhead Squats

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Olympic LIfting:

Every Minute on the Minute for 5 minutes:

2 Below Knee Pause Snatch High Pulls @65% and build

*start from the ground, come up to just below the knee, solid 3-second pause, complete the high pull

—2 minutes rest/weight change—

Every 90 seconds for 9 minutes (6 sets):

2 x Complex: Hang Power Snatch + Pause Overhead Squat @60% and build

*you may put the bar down in between reps of the complex

38:00-44:00

Explanation and set-up for MetCon

44:00-55:00

4) MetCon:

10 Rounds For Time:

2 Power Cleans

4 Chest to Bar Pull-ups

6 Push-ups

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

*barbell is taken from the ground, would recommend quick singles

Beginner: 115/75, Ring Rows, Knee or hands elevated push-ups

Scaled: 155/105, Chin over bar/Jumping/Banded Pull-ups, Knee or hands elevated push-ups

Rx: 185/125

Rx+: 205/145

55:00-60:00

5) COOL-DOWN