0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) Specific Warm-up:

2 Rounds

5 x Infant Squats

10 x Lying Straight Leg Raises

—then—

5 x Back Squat @50%

4 x Back Squat @60%

3 x Back Squat @70%

2 x Back Squat @72.5%

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Lower Body Strength:

Every 3 minutes for 15 minutes (5 sets):

1 x Back Squat every 10 seconds for 60 seconds (7 reps) @75+% and build

*barbell stays on your back the whole time, this works core stabilization, breathing under load and lower body strength endurance under fatigue

*going at the 0,10,20,30,40,50,1:00…enough time for multiple people to get through in the 3 minutes so racks can be shared if needed because of class size…second person could go at 1:30, 1:40, 1:50, 2:00, 2:10, 2:20, 2:30…this allows 30 seconds for weight change if needed between person 1 and 2 and before person 1 goes again

37:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

6 x Single DB Devil’s Squat Clean

3 x Snatch

*burpee into squat clean

*Pace: Aggressive: 9 Rounds, Solid: 7 Rounds, Limit: 5 Rounds

Beginner: 25/15, 45/35

Scaled: 35/20, 95/65

Rx: 50/35, 115/75

Rx+: 70/50, 135/95

55:00-60:00

5) COOL-DOWN