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

20sec Front Rack Stretch each side

10 Single DB Overhead Lunges

10 Lying Straight Leg Raises

—then—

Warm-up to starting weight on Front Squat

17:00-22:00

Explanation and Set-up for next section

22:00-41:00

3) Auxiliary Strength:

Every 2 minutes for 10 minutes (5 sets):

3 Front Squats

*first few reps should feel strong and fast, 2nd rep slower, 3rd rep extremely challenging

—1 minute transition—

Every 2 minutes for 8 minutes (4 sets):

6 Barbell Back Rack Lunges (3 each leg)

*brace your core, push through your whole foot

41:00-45:00

Transition for MetCon

47:00-55:00

4) MetCon:

Alternating Every Minute on the Minute for 8 minutes:

15/12 Push-ups + 15 Sit-ups

5 Squat Snatch

*Pace: Aggressive: 10:00, Solid: 11:30 Limit: 13:00

Beginner: 10 Knees or hands elevated push-ups + 10 Sit-ups, 45/35 and/or Power Snatch

Scaled: Knees or hands elevated push-ups, 75/55 and/or Power Snatch

Rx: 95/65

Rx+: 95/65, all reps must be unbroken

55:00-60:00

5) COOL-DOWN