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

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 Push-up

10 Ring Rows

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Upper Body Strength:

15-minute time block:

5 sets of 2 Bench Press @80% and build

5 sets of 8 Single Arm DB Knee Supported Row (4 each arm)

37:00-44:00

Explanation and set-up for MetCon

44:00-55:00

4) MetCon:

5 Rounds For Time:

6 Single DB Hang Clean & Jerks RIGHT HAND

6 Single DB Overhead Lunges RIGHT HAND

6 Single DB Hang Clean & Jerks LEFT HAND

6 Single DB Overhead Lunges LEFT HAND

12 MB up and overs

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*try to keep the KB off the ground until you have completed all reps on right and left, steady on the MB up and overs, this will challenge your core and shoulder stability

*Clean & Jerks: hip hinge and rotate the KB up like you are zipping up your jacket in each clean, good hip extension to get momentum into the KB overhead

*Lunges: Keep the arm covering the ear so the KB is in a good overhead position, reverse or foward lunges, chest up, push through your whole foot

*MB up and overs: good flat back and tight core, controlled up and over

Beginner: 25/15

14-15: 35/20

16-17: 50/35

55:00-60:00

5) COOL-DOWN: