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 PVC Pass Throughs

10 PVC Figure 4s

10 PVC Ankle

10 PVC Overhead Squats

—then—

Warm-up to around 50% or a light weight

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) Olympic Lifting:

Technical Prep for Max:

Every Minute on the Minute for 8 minutes:

Sets 1-4: Hang Snatch High Pull + Hang Power Snatch @light to moderate weight

Sets 5-8: Power Snatch + Overhead Squat @moderate weight

12 minute time block:

Work to Snatch 1rm

42:00-48:00

Explanation and set-up for MetCon

48:00-55:00

4) MetCon:

As Many Reps as Possible in 7 minutes:

1 Box Jump Over

1 MB Slam

2 Box Jump Overs

2 MB Slams

3,4,5…etc.

*if you get through 10 of each that is 110 reps, this about steady movement

*Pace: Aggressive: 122 total reps, Solid: 110 total reps, Limit: 90 total reps

Beginner: 16/12”, light weight

Scaled: 20/16”, 35/20

Rx: 24/20”, 50/35

Rx+: Box Clear Overs 24/20”, 50/35

55:00-60:00

5) COOL-DOWN