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

5 x Hang Snatch High Pulls

4 x Hang Power Snatch

3 x Overhead Squats

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Olympic Lifting:

5 Rounds

Every 15 seconds for 2 minutes (8 reps):

1 x Snatch

—1 minute rest/weight change between rounds—

Round 1-2: 70%

Round 3-4: 72.5%

Round 5: 75%

*bulk of percentages are higher than a couple weeks ago when we did every 20 seconds for 3 minutes, one less rep this week each set, but in a shorter window, focus on one rep at a time

34:00-39:00

Explanation and set-up for MetCon

39:00-51:00

4) MetCon:

Alternating Every minute for 12 minutes (4 sets each):

1 minute max calorie Bike

1 minute max Burpee Pull-ups (height of bar should be roughly 6” from your fingertips)

Rest

*score is cals + reps

*if needed because of class size, start one group on rest, then they will still go on order of bike then burpee pull-ups

*Pace: Aggressive: 110+, Solid: 90, Limit: 70

Beginner: sprawls, ring rows…alternate rounds (2 sets each)

Scaled: bar height at finger tips or lower to help with pull-up

Rx/Rx+: as is

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