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:

10 x PVC Pass Throughs

10 x PVC Overhead Squats

—then—

2 Rounds with empty barbell:

5 x Hang Snatch High Pulls

5 x Hang Power Snatch

5 x Overhead Squats

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting:

15 minute time block:

Warm-up: recommended do this as an EMOM

5 x Power Snatch @50%

4 x Power Snatch @60%

3 x Power Snatch @65%

Working Sets: recommended doing a set around every 90 seconds

3 sets of 3 @70%

2 sets of 3 @75%

2 sets of 3 @80%

35:00-40:00

Explanation and set-up for MetCon

40:00-52:00

4) MetCon: “Swing Set V2”

As Many Rounds and Reps as Possible in 12 minutes:

8 x Single Arm KB Swings

4 x Single Arm KB Shoulder to Overhead

8 x Single Arm KB Squats

*do full arm with one arm then the other arm in the next round, continue alternating for the duration of the 12 minutes

*Pace: Aggressive: 11 Rounds, Solid: 9 Rounds, Limit: 7 rounds

*goal is to keep the KB in your had for the full round

Rx+ 70/53

Rx 53/35

Scaled 35/26

52:00-55:00

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