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:

On command:

2 Rounds

10 x Barbell Front Rack Stretch (5 each side, VIDEO)

Double Deadlift Clean High Pull x 2

2-position Power Clean x 2

Pause Front Squat x 2 (solid 3-5 seconds at the bottom)

*Don’t be afraid to hold them in positions and coach on key points at the position

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Olympic Lifting:

Every Minute on the Minute for 15 minutes:

Sets 1-5: Power Clean x 3 (single reps, NOT touch n’ go)

Sets 6-10: Power Cleans x 2 (single reps, NOT touch n’ go)

Sets 11-15: Power Clean + Front Squat

37:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

10 Rounds For Time:

5 x Deadlift

10 x Push-ups

10 x Lateral Bar Hops

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 12:00

Beginner: 95/65, knees or hands elevated push-ups, Line hops

Scaled: 115/75, knees or hands elevated push-ups, Line hops

Rx: 135/95

Rx+: 155/105, hand release push-ups

55:00-60:00

5) COOL-DOWN