0:00-7:00

1) GENERAL WARM-UP:

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

7:00-15:00

2) Specific Warm-up:

3 Rounds

10 x Single KB RDLs

10 x Lunges (5 each leg)

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Lower Body Strength:

Every 2 minutes for 12 minutes (6 sets):

8 x Double KB Deadlift

8 x Double KB Lunges (4 each leg)

*we did 10 reps a couple weeks ago, try to increase weight

*using clusters to work strength endurance, build in weight as you can, there is enough time for 2 people to get through in the 2 minutes if needed because of KB quantity

32:00-37:00

Explanation and set-up for MetCon

37:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

16 x Single DB Hang Clean & Jerk

14 x Box Jumps

12 x Toes to Bar

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

Beginner: 25/15, 16/12”, Lying Straight Leg Raises

Scaled: 35/20, 20/16”, Hanging Straight Leg Raises

Rx: 50/35, 24/20”

Rx+: 70/50, 30/24”

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN