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 moderate weight:

2 x Power Cleans

2 x Hang Squat Cleans

*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):

4 x Back Squats @75% 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:

Every Minute on the Minute for 11 minutes:

3 x Hang Squat Cleans

6 x Lateral Bar Burpees

*goal is to find a level that makes it very challenging to get the work done in the minute, if you fall off pace then it will be an AMRAP for the remaining time

*earlier rounds (1-4) will be around 20-30 seconds, middle rounds (5-8) 35-45 seconds, late rounds (9-11) tough to complete

*Pace: Aggressive: 11 Rounds, Solid: 11 Rounds, Limit: 9 Rounds

Beginner: 65/45

Scaled: 75/55

Rx: 95/65

Rx+: 115/75

51:00-55:00

Clean up/scores on board

55:00-60:00

5) COOL-DOWN