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:

Hang Power Clean + Pause Touch N’ Go Squat Clean @55-65% and build (complete the hang power clean, come back to hang, dead stop, then touch n’ go off ground to complete squat clean)

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

Every Minute on the Minute for 5 minutes:

Hang Power Clean + TNG Squat Cleans @70+% 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:

5 Rounds For Time:

20 x Russian KB Swings

15 x Box Jumps

*Pace: Aggressive: 7:30, Solid: 9:00, Limit: 10:30

Scaled: 35/26, 20/16”

Rx: 53/35, 24/20”

Rx+ 70/53, 30/24”

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