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 to heavy weight:

2 x 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):

2 x Back Squats @80% and build

Use the formula to estimate a max:

Weight used x Reps completed = A

A x 0.0333 = B

B + Weight used = estimated max

Example if you did 200 for 2 reps

200 x 2 = 400

400 x 0.0333 = 13.32

13.32 + 200 = 213.32 (round to 215)

35:00-40:00

Set-up/instruction for conditioning

40:00-51:00

4) Conditioning:

As Many Rounds and Reps as Possible in 5 minutes:

10 x Push-ups

8/6 x Calorie Bike

—2:30 rest—

As Many Rounds and Reps as Possible in 5 minutes:

10 x Pull-ups

100m Run

*start people on different AMRAPs if needed because of class size

*Pace: Aggressive: 5 Rounds each, Solid: 4 Rounds each, Limit: 3 Rounds each

51:00-55:00

Clean up/scores on board

55:00-60:00

5) COOL-DOWN