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 Power Cleans

5 x Front Squats

15:00-20:00

Explanation and Set-up for next section

20:00-33:00

3) Olympic Lifting:

Every Minute on the Minute for 8 minutes:

Power Clean + Pause Touch N’ Go Power Clean @60-70% and build (complete the power clean, come back to just above knee, dead stop, then touch n’ go off ground to complete 2nd power clean) VIDEO

*goal is to teach control and maintaining technique when doing TNG reps

Every Minute on the Minute for 5 minutes:

2 x TNG Power Cleans @75+% and build

*carry over the controlled technique from the first section for solid doubles

33:00-39:00

Explanation and set-up for MetCon

39:00-50:00

4) MetCon:

For Time:

50 x Wall Balls

500m/400m Row (should take no more than 2:15)

50 x Burpee over MB

*Pace: Limit: 11:00

*if the weather permits we can have a 400m run option or stagger the start by 3 minutes

Scaled: 14/10, 25 burpees/25 sprawls not over MB

Rx: 20/14

Rx+ 30/20

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up dog

Down dog

Child’s pose