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 Front Rack Stretch

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 Clean High Pull + Hang Power Clean @light to moderate weight

Sets 5-8: Power Clean + Front Squat @moderate weight

12 minute time block:

Work to Clean 1rm

*from the ground, power or squat

42:00-49:00

Explanation and set-up for MetCon

49:00-55:00

4) MetCon:

For Time:

30 Cleans @70% of heaviest weight reached above

*from the ground, power or squat

*Pace: Aggressive: 4:00, Solid: 5:00, Limit: 6:00

Beginner: As is

Scaled: As is

Rx: As is

Rx+: As is

55:00-60:00

5) COOL-DOWN