0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

2 Rounds:

15 seconds each side x PVC Front Rack Stretch

10 x PVC Muscle Cleans

—then—

2 Rounds with empty barbell:

5 x Hang Clean High Pulls

5 x Hang Power Cleans

5 x Front Squats

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting:

15 minute time block:

Warm-up: recommended do this as an EMOM

5 x Power Cleans @50%

4 x Power Cleans @60%

3 x Power Cleans @65%

Working Sets: recommended doing a set around every 90 seconds

3 sets of 3 @70%

2 sets of 3 @75%

2 sets of 3 @80%

35:00-40:00

Set-up/transition for next section

40:00-51:00

4) MetCon:

As Many Reps as Possible in 11 minutes:

20 x Alternating DB Snatch

20 x Toes to Bar

18 x Alternating DB Snatch

18 x Toes to Bar

16 x Alternating DB Snatch

16 x Toes to Bar

Etc…

*no more than 2 sets on the DB snatch, start with sets roughly 50-60% of your max unbroken set on T2B

Rx+ 70/50

Rx 50/35

Scaled 35/20, Lying Straight Leg Raises

51:00-55:00

Clean up/scores on board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order