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

4 x Hang Power Cleans

3 x Front Squats

—then—

4 x Power Cleans @40%

3 x Power Cleans @50%

2 x Power Cleans @60%

15:00-20:00

Explanation and Set-up for next section

20:00-39:00

3) Olympic Lifting:

5 Sets:

Every 20 seconds for 3 minutes (9 reps):

1 x Power Clean

—1 minute rest/change weight—

Set 1: 65%

Set 2: 67.5%

Set 3: 70%

Set 4: 72.5%

Set 5: 75%

*this is working on steady singles with a heavy ish weight

39:00-44:00

Explanation and set-up for MetCon

44:00-51:00

4) MetCon:

For Time:

500m/400m Row

50 x Alternating DB Snatch

*MAX EFFORT

*stagger the start by 2-3 minutes if needed because of class size

*goal is to get the 50 snatches done in 2-3 sets, choose a weight that makes this realistic but challenging

*Pace: Aggressive: 5:00, Solid: 6:00, Limit: 7:00

Beginner: 400m/320m, 25/15

Scaled: 35/20

Rx: 50/35

Rx+ 70/50

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