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
10 x Barbell Push Press @empty barbell
10 x Barbell Bent Over Rows @empty barbell
15:00-20:00
Explanation and Set-up for next section
20:00-32:00
3) Olympic Lifting/Skill Endurance: Jerk/Bar MU
Every Minute on the Minute for 5 minutes:
Pause Push Press x 2 (solid pause in the dip position, then complete the push press)
*working on positioning and maintaining that position when stringing reps together
—1 minute rest/transition—
Alternating Every Minute on the Minute for 6 minutes (3 sets each):
Pull-ups x 5 (hardest version you can, see below)
Ring Dips x 5 (hardest version you can, see below)
*Rx+: EMOM 6: Bar Muscle-ups x 2-5 reps (Comp Level: Ring MU)
Pull-ups:
Weighted Strict Pull-ups
Strict Pull-ups
Kipping or Butterfly Chest to Bar
Kipping or Butterfly Chin over Bar
Jumping Pull-ups
Ring Dips:
Weighted Strict Ring Dips
Strict Ring Dips
Kipping Ring Dips
Banded Ring Dips
Bench Dips x 10
32:00-40:00
Explanation/set-up for next section
40:00-50:00
4) MetCon:
Every Minute on the Minute for 10 minutes:
6 x Single DB Ground to Overhead (snatch or clean & jerk)
Max MB Slams until the 40 second mark (leaves 20 seconds rest)
*opportunity to go heavier than you normally would on the DB
*score is DB + MB reps
*Pace: Aggressive: 120 total reps, Solid: 100 total reps, Limit: 80 total reps
Scaled: 35/20, 35/20
Rx: 50/35, 50/35
Rx+ 70/50 or higher if you can, 50/35
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Straight Arm Stretch on rig x 20 seconds each side
Calf Stretch x 20 seconds each side
Pigeon Stretch x 20 seconds each side