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

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Olympic Lifting:

5 Rounds

Every 15 seconds for 2 minutes (8 reps):

1 x Clean

—1 minute rest/weight change between rounds—

Round 1-2: 70%

Round 3-4: 72.5%

Round 5: 75%

*bulk of percentages are higher than a couple weeks ago when we did every 20 seconds for 3 minutes, one less rep this week each set, but in a shorter window

34:00-39:00

Explanation and set-up for MetCon

39:00-53:00

4) MetCon: “WOD you be My Valentine?”

Partner As Many Rounds and Reps as Possible in 14 minutes:

500/400m Row

100 x Double Unders

10 x Clusters

*one transition on rower so, 250m/200m each

*recommend two sets each on double unders (25s each time)

*recommend one rep at a time back and forth for the clusters

*Pace: Aggressive: 4 Rounds, Solid: 3.5 Rounds, Limit: 3 Rounds

Beginner: 400m/320m, Line Hops, 75/55

Scaled: Single Unders, 95/65

Rx: 115/75

Rx+: 135/95

53:00-55:00

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