0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

Two components should always be involved in this section:

• increase their heart rate/core temperature with movements like mountain climbers, jumping jacks, 100-200m jog, 2 minutes row or bike, etc.

• general stretches that get the big muscles of the upper and lower body

Have some fun coming up with creative ways to get people warm and loose. This is also a great opportunity to break the ice by talking to members or the class as a whole about their day or the workout or anything like that while they are warming up

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

3 x 2-Slide Clean High Pulls (VIDEO)

3 x 2-Slide Power Cleans (VIDEO)

6 x Front Squats

*2-Slide movements are working on the proper hang position, balance through the whole foot and a solid transition to the launch position. It is a great movement to work on preventing an early pull

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Olympic Lifting:

Every Minute on the Minute for 12 minutes:

Sets 1-3: 2 x 2-Slide Clean High Pulls @40-50% of your max

Sets 4-6: 2 x 2-Slide Power Cleans @50-60% of your max

Sets 7-12: 2 x Hang Power Cleans @65+% and build

32:00-37:00

Set-up/explanation of next section

37:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 13 minutes:

15 x AbMat Sit-ups

100m Run

5 x Squat Cleans @Rx+ 185/125, Rx 155/105, Scaled 135/95 or less

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

50:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Up Dog x 20 seconds

Down Dog x 20 seconds

Child’s Pose x 20 seconds