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:

2 Rounds:

5 x Infant Squats

20 x Flutter Kicks

—then—

6 x Front Squat @40%

4 x Front Squat @50%

2 x Front Squat @60%

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Lower Body Strength:

14 minute time block:

Front Squat

2 x 5 @75+%

2 x 3 @80+%

3 x 1 @AHAP (As Heavy As Possible…with good technique and depth)

*recommend doing a set every 2 minutes

* a good ratio of front squat to back squat is 80%…example: if your back squat is 315, your front squat would be 250. You can use the formula below to calculate your estimated max on your back squat from last week

Formula:

Weight used x reps completed = A

A x 0.0333 = B

B + Weight used = estimated max

Example: if you did 275 for 2 reps

275 x 2 = 550

550 x 0.0333 = 18.315

18.315 + 275 = 293.315 (round to 295)

34:00-39:00

Explanation and set-up for MetCon

39:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

10 x Box Jump Overs @Rx+ 30/24”, Rx 24/20”, Scaled 20/16” (find a height they can jump on)

2 x Snatch @Rx+ 135/95, Rx 115/75, Scaled 95/65

*Pace: Aggressive: 10+ rounds, Solid: 8 rounds, Limit: 6 rounds

*steady pace on the box jump overs, 2 singles on the snatch…this is a similar stimulus to the 10 rounds of step overs and cleans we did last week

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lat Stretch on rig or with PVC x 20 seconds each side

Pec stretch on rig x 20 seconds each side

Quad Stretch x 20 seconds each side