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:

3 Rounds

5 x PVC Muscle Snatch

10 x PVC Overhed Squats

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

16 minute time block:

Warm-up: 2 minutes of the time block

2 x Snatch @50%

2 x Snatch @60@

2 x Snatch @70%

Working Sets: 13 minutes (going roughly every 90 seconds)

3 sets of 2 @75+% (singles, drop and reset for rep 2)

3 sets of 2 @80+% (singles, drop and reset for rep 2)

3 sets of 2 @85+% (singles, drop and reset for rep 2)

36:00-41:00

Set-up/transition for next section

41:00-52:00

4) MetCon:

3 Rounds

As Many Rounds and Reps as Possible in 3 minutes:

10 x Wall Balls

10 x MB Slams

—Rest 1 minute between rounds—

*pick up where you left off each round

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

Scaled: 14/10, 25/15

Rx: 20/14, 35/20

Rx+ 30/20, 50/35

52:00-55:00

Clean up/scores on board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order