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 Forward Arm Circles

10 Backward Arm Circles

20sec Standing Tricep Stretch

20sec Bent arm Pec Stretch on rig

20 Shoulder Taps

—then—

Warm-uo to 55-60% on Bench and a moderate weight on Snatch Grip Bent Over Rows

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) Upper Body Strength:

Movement Prep for Max:

Alt. Every Minute on the Minute for 6 minutes:

5 Bench Press @60-70%

5 Snatch Grip Bent Over Rows @moderate weight

Alt. Every Minute on the Minute for 14 minutes:

1 Bench Press (build to 1rm)

1 Snatch Grip Bent Over Row (build to 1rm, very strict, no bounce)

42:00-49:00

Explanation and set-up for MetCon

49:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 6 minutes:

10 Toes to Bar

12 Push-ups

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Beginner: Lying Straight Leg Raises, Knee or hands elevated push-ups

Scaled: Hanging Straight Leg Raises, Knee or hands elevated push-ups

Rx: as is

Rx+: Hand Release Push-ups

55:00-60:00

5) COOL-DOWN