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 Plate Box Step-ups

12 Plate Hops

14 Plate Russian Twists

*leave boxes out, need them for the MetCon

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Skillz: Pistols and Double Unders

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

30sec Max Pistols

30sec Max Double Unders

10 DB Side Bends (5 each side)

*increased time from 7/31…push for more reps on the full movement or continue to work towards getting the movement with the split squats or Bulgarian squats

*decreased the reps on the split/bulgarian squats and added weight or increased weight from last time

*contract those obliques on the side bends, this builds strength and stabilization for pistols

Beginner: 8 DB Goblet Split Squats (5 each side), Plate Hops

Scaled: 8 DB Goblet Bulgarian Squats (5 each side, no weight), Single Unders or Double Under Attempts…keep pushing to get a rep or more reps

Rx+: Weighted Pistols (with MB)…same weight as last time, go for more reps

37:00-47:00

Transition for MetCon

47:00-55:00

4) MetCon:

As Many Reps as Possible in 8 minutes:

4 Alt. DB Snatch

4 Single DB Box Step-overs

8 Alt. DB Snatch

8 Single DB Box Step-overs

12,16…etc.

*Pace: Aggressive: Through 18 (116 reps), Solid: Through 16 (80 reps) Snatch, Limit: Through 12 + 16 (64 reps)

Beginner: 25/15, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”

Rx+: 50/35, 24/20”, all reps must be unbroken, you cannot set the DB down for the entire duration, it may rest on your shoulder or you can hold it wherever, but it cannot go to the ground

55:00-60:00

5) COOL-DOWN