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: 3 Rounds

5 x Hang Clean High Pulls

5 x Hang Power Cleans

5 x Front Squats

*empty barbell

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

Every Minute on the Minute for 16 minutes:

2 x Cleans (can be any style…from the ground, hang, power or squat)

*must keep the bar in your hands for both reps

*start around 60% and slowly build over the 16 sets

36:00-41:00

Explanation and set-up for MetCon

41:00-52:00

4) MetCon:

4 Rounds

As Many Reps as Possible in 2 minutes:

8 x Deadlift @Rx+ 225/155, Rx 185/125, Scaled 155/105

20 x Lateral Hops over the bar (Scaled: lateral line hops)

Max Rope Climbs with time remaining (Rx+ Legless, Scaled: Ring Rows/Lying Leg Raises…alternate rounds…round 1 it is max ring rows, round 2 it is max leg raises…this simulates the pulling and core strength of a rope climb)

—1 minute rest between rounds—

*score is total rope climbs (Scaled: ring rows + leg raises)

*goal is to complete the deadlift and hops in 35-45 seconds, leaving roughly 1:10-1:20 for the rope climbs/ring rows/sit-ups

*the deadlift fatigues your grip and core, the hops elevate your heart rate…both of this challenge your ability to do rope climbs

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up dog

Down dog

Child’s pose