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 Muscle Cleans

5 x Front Squats

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

16 minute time block:

Warm-up: 2 minutes of the time block

2 x Cleans @50%

2 x Cleans @60@

2 x Cleans @70%

Working Sets: 13 minutes (going roughly every 90 seconds)

3 sets of 2 @75+% (singles, drop and reset for rep 2)

3 sets of 2 @80+% (singles, drop and reset for rep 2)

3 sets of 2 @85+% (singles, drop and reset for rep 2)

36:00-41:00

Explanation and set-up for MetCon

41:00-51:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

5 x Handstand Push-ups

10 x Russian KB Swings

20 x Double Unders

*Pace: Aggressive: 9 Rounds, Solid: 7 Rounds, Limit: 5 Rounds

Scaled: Modified HSPU (10-45# plate under AbMat), 35/26, Any amount of Dubs you can do, finish with singles

Rx: 53/35

Rx+: Deficit HSPU @4/2”, 70/53

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