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

10 x Good Mornings @empty barbell

10 x AbMat Sit-ups

—then—

3 x Clean Grip 1/2 Deadlifts @40% (nice flat back, engage core, pull to knee, dead stop, back down)

2 x Clean Grip 1/2 Deadlifts @50% (VIDEO)

1 x Clean Grip 1/2 Deadlift @60%

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) Lower Body Strength:

Every 2 minutes for 10 minutes:

3 x Clean Grip 1/2 Pause Deadlifts @65+% and build as you can (pull to knee, dead stop, back down, repeat for remaining reps)

30:00-36:00

Explanation and set-up for MetCon

36:00-50:00

4) MetCon:

As Many Rounds as Possible in 6 minutes:

3 x Chest to Bar Pull-ups

6 x Alternating Pistols

—2 minutes rest—

As Many Rounds as Possible in 6 minutes:

6 x Pull-ups

12 x Single DB Lunges

*Pace: Aggressive: 6+ Rounds each AMRAP, Solid: 5 Rounds each AMRAP, Limit: 4 Rounds each AMRAP

Beginner: Jumping/banded pull-ups, 1/4 or 1/2 box pistols, ring rows, 25/15

Scaled: chin over bar pull-ups, full box pistols, jumping/banded pull-ups, 35/20

Rx: 50/35

Rx+ strict pull-ups, weighted pistols @35/26, chest to bar, 70/50

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up dog x 20 seconds

Down dog x 20 seconds

Child’s pose x 20 seconds