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

8 x Snatch Grip RDLs

6 x Snatch Grip Bent Over Rows

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Olympic Lifting Complex:

Every 90 seconds for 12 minutes (8 sets):

2 x Snatch Grip Deadlift + 2 x Hang Snatch High Pulls @50+% and build to moderate weight

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon:

13 minutes:

—Buy-in—

800m/640m Row

—then—

As Many Rounds and Reps as Possible with remaining time:

1 x Rope Climb

10 x MB Slams

10 x MB Lunges (5 each leg, hold anywhere)

*goal is to finish the row in 3:00-4:00, leaving a 9-10 minute AMRAP

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 2 x Rope Pulls, 15/10 (VIDEO)

Scaled: Half rope climbs or 4 Rope Pulls, 25/15

Rx: 35/20

Rx+: 50/35

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