0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

Two components should always be involved in this section:

• increase their heart rate/core temperature with movements like mountain climbers, jumping jacks, 100-200m jog, 2 minutes row or bike, etc.

• general stretches that get the big muscles of the upper and lower body

Have some fun coming up with creative ways to get people warm and loose. This is also a great opportunity to break the ice by talking to members or the class as a whole about their day or the workout or anything like that while they are warming up

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

3 x Hang Clean High Pulls + 2 Hang Power Cleans x 1 Front Squat @empty barbell

2 x Turkish Get-ups (1 each arm)

15:00-20:00

Explanation and Set-up for next section

20:00-56:00

4) MetCon:

Partner for max weight

Alternating Every Minute on the Minute for 16 minutes (8 sets):

Partner 1: Build to max weight on complex: Power Clean + Hang Power Clean + Front Squat

Partner 2: Build to max weight Turkish Get-up (alternate arms each set…4 each side)

—2 minutes rest/transition—

Alternating Every Minute on the Minute for 16 minutes (8 sets):

Partner 2: Build to max weight on complex: Power Clean + Hang Power Clean + Front Squat

Partner 1: Build to max weight Turkish Get-up (alternate arms each set…4 each side)

—Cash Out—

2 minutes max Russian KB Swings @heaviest weight from above

*both working at the same time

56:00-50:00

Clean-up/scores on board