0:00-10:00

1) GENERAL WARM-UP:

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

10:00-17:00

2) Coaching Section:

Power Clean + Front Squat x 6 reps

*focus on key points of the power clean and solid positioning on the front squats

Power Clean + Pause TNG Power Clean x 6 reps: VIDEO

*focus on the key points of the power clean and good positioning when coming back to the knee for the pause and completion of the Touch N’ Go Power Clean. I would treat these as singles, do the power clean, come to the pause, complete the TNG power clean, bars down and discuss technique, don’t be afraid to hold them in that pause position

17:00-22:00

Explanation and Set-up for next section

22:00-35:00

3) Olympic Lifting:

Every 90 seconds for 15 minutes (10 sets):

Complex:

1 x Power Clean + 2 x Front Squat + 1 x Power Clean

*start at around 60% and build

35:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) MetCon:

For Time:

20/14 x Calorie Bike

30 x Toes to Bar

40 x Deadlift

*EMPTY. IT. OUT.

*stagger the start so everyone can go in this order, cheer on your classmates

*Pace: Aggressive: 5:00, Solid: 6:00, Limit: 7:00

Beginner: 15/11 x Calorie Bike, Double KB Deadlift, Lying Straight Leg Raises

Scaled: 155/105, Hanging Straight Leg Raises

Rx: 185/125

Rx+: 225/155

55:00-60:00

5) COOL-DOWN