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 Ground to Overhead

10 Plate Hops

20 Russian Twists

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Auxiliary Strength:

15-minute time block:

6 sets:

14 MB Up and Overs

12 Side to Side Knee Raises

10 MB Slams

37:00-46:00

Explanation and set-up for MetCon

46:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

2 Muscle Cleans

2 Strict Press

2 Back Squats

4 Muscle Cleans

4 Strict Press

4 Back Squats

6,8,10,etc…

*FULL ROUND HAS TO BE DONE UNBROKEN, cannot put the barbell down until the reps in that round of all movements are complete

*just you and an empty barbell…again :)

*Pace: tough to estimate, push yourself and have some fun

Beginner: 45/35, does not have to be unbroken

Scaled: 45/35

Rx: 45/35

Rx+: 45/35

55:00-60:00

5) COOL-DOWN