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

Lateral Lunges x 10 (5 each way)

Ring Rows x 10

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Skill Strength: Pistols/Pull-ups

Alternating Every Minute on the Minute for 12 minutes (6 sets):

DB Goblet Lateral Lunges x 8 (4 each way)

Barbell Bent Over Rows x 8

*the lunges should be HEAVY and full range of motion, these can really add a lot of core strength, and inner leg strength when done correctly and with the appropriate weight, if you need to go to double DB or KB to get the appropriate weight then do so

*focus on keeping those toes straight ahead and sitting the hips back to below parallel with each lateral lunge

*make those rows strict, no bouncing…chest parallel to the ground, pull to the top of your stomach, squeeze your shoulder blades

32:00-37:00

Explanation and set-up for MetCon

37:00-51:00

4) MetCon:

12 Rounds For Time:

5 x Toes to Bar

3 x Handstand Push-ups

1 x Squat Clean

*Pace: Aggressive: 10:30, Solid: 12:00, Limit: 13:30

*10:30 would be a round every 52-53 seconds, 13:30 would a round every 67-68 seconds

*low rep to get more people to do the actual version of the skill and to help them continually do them unbroken

*the clean should be heavy, it is 12 total reps, recommended % to help them choose a weight is 60-65%, maybe even slightly heavier for those who have a max below their body weight

*it is natural when learning the squat clean for it to be a power into a front squat, focus on instructing to catch as low as they can then finish to full depth…the squat clean is meant to help do more weight not just make it a harder movement :)

Scaled: Hanging Straight Leg Raises, Modified HSPU (10-45# plate under AbMat), 155/105

Rx: 185/125

Rx+ Deficit @4/2”, 205/145

51:00-55:00

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