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 Barbell Front Rack Stretch each side

5 Tempo Wall Facing Squats (3-seconds down and up)

30sec Plank

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Lower Body Strength:

16 minute time block:

Work to Front Squat 1-rep max

*you have put in a lot of hard work, have some fun and smash some PRs!!

38:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

4 Rounds For Time:

10 Snatch

15 AbMat Sit-ups

200m Run

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*1-2 sets on snatch, steady on the sit-ups this is where you can get your breath back, push the run

Beginner: 45/35, 12 Sit-ups, 150m Run

Scaled: 75/55

Rx: 95/65

Rx+: 115/75, must be unbroken

55:00-60:00

5) COOL-DOWN