0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP:
2 Rounds with empty barbell:
5 x RDLs
5 x Hang Clean High Pulls
5 x Hang Power Cleans
—then—
6 x Hang Power Cleans @40%
4 x Hang Power Cleans @50%
2 x Hang Power Cleans @60%
15:00-20:00
Explanation and Set-up for next section
20:00-36:00
3) Olympic Lifting:
16 min block:
Hang Power Clean unbroken sets:
2 x 10 (goal is @> or = to 62.5%)
2 x 7 (goal is @> or = to 67.5%)
2 x 4 (goal is @> or = to 72.5%)
*complete heaviest weight you can at each weight
36:00-41:00
Explanation and set-up for MetCon
41:00-51:00
4) MetCon:
7 Rounds for Time:
7 x Toes to Bar (Scaled 10 x Side to Side Knee Raises)
5 x Front Squats @Rx+ 155/105, Rx 135/95, Scaled 115/75 or less
3 x Shoulder to Overhead @Rx+ 155/105, Rx 135/95, Scaled 115/75 or less
51:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Up dog
Down dog
Child’s pose