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:

30 seconds x Front Plank

10 x Push-ups

—then—

5 x Bench Press @50%

4 x Bench Press @60%

3 x Bench Press @65%

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Upper Body Strength:

12 minute time block:

Bench Press

Work to Bench Press 1-rep max

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon:

7 Rounds For Time:

8 x Toes to Bar

8 x Front Rack Lunges

—Cash-out—

16 x Hang Clusters (hang squat clean into a thruster)

*Pace: Aggressive: 9:30, Solid: 11:00, Limit: 12:30

Scaled: 75/55, Hanging Straight Leg Raises

Rx: 95/65

Rx+ 115/75

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