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 light weight:

5 x Below Knee Clean High Pulls

5 x Power 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 10 reps (4 minutes)

—then—

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

6 x Back Squats @70% and build

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

35:00-40:00

Set-up/instruction for conditioning

40:00-51:00

4) Conditioning:

3 Rounds For Time:

30 x Box Jumps

20 x Double DB Deadlift

12 x Barbell Push Press

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

*KBs can also be used for the deadlift

Beginner: 16/12”, 25/20, 65/45

Scaled: 20/16”, 35/20, 75/55

Rx: 24/20”, 50/35, 95/65

51:00-55:00

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