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

5 Infant Squats

10 Box Step-ups

20 Scissor Kicks

—then—

Warm-up to your starting weight on front squat

*keep the boxes out, need them for the second part of strength

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Lower Body Strength:

Every 2 minutes for 10 minutes (5 sets):

6 Front Squats @72.5-77.5%

—2 minute rest/transition—

Every 90 seconds for 6 minutes (4 sets):

12 Double DB Box Step-ups (6 each leg)

*get your whole foot on the box and focus on pushing off that foot, don’t bounce off the bottom leg, if you do this correctly the weight won’t need to be heavy

37:00-46:00

Explanation and set-up for MetCon

46:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

12 Single DB Hang Clean & Jerks

2 Rope Climbs

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

*unbroken on the clean & jerks, steady on the rope climbs

Beginner: 15/10, 12 Single DB Renegade Rows each side

Scaled: 25/15, 12 Single DB Renegade Rows each side

Rx: 35/20

55:00-60:00

5) COOL-DOWN