0:00-7:00

1) GENERAL WARM-UP:

3 Rounds:

Front Rack Stretch x 15 seconds each side

Quad Stretch x 15 seconds each side

Hamstring Stretch x 15 seconds each side

—then—

2 Rounds:

20 seconds x lateral hops over barbell

10 second transition

30 seconds x Front Plank

7:00-10:00

Transition and Explanation of skill work

10:00-18:00

2) Skill Work: Cleans

Barbell Complex

Every minute on the minute for 8 minutes with an empty barbell or training bar:

5 x Clean Grip High Pulls

5 x High Hang Muscle Cleans

5 x Front Squats

*repetition, repetition, repetition...and instruction

18:00-23:00

Rest/Transition to rack for squats

23:00-35:00

3) Major Strength

General Squat instruction and warm-up to first weight for the 12 reps (4 minutes)

—then—

Every 90 seconds for 7:30 (5 sets):

12 x Back Squats @55% and build

*weight should be light to moderate...focus on depth, technique...the basics of the movement

*this is the start of a linear progression...higher reps/lower weight to lower reps/higher weight

35:00-40:00

Set-up/instruction for conditioning

40:00-50:00

4) Conditioning:

As Many Rounds and Reps as Possible in 10 minutes:

10 x Russian KB Swings 

10 x Burpees over KB

*Pace: Aggressive: 9 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

*weights

11-13: 25/18

14-15: 35/26

16-18: 53/35

50:00-55:00

Clean up/scores on 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