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:

10 x Barbell Push Jerk @ empty barbell

10 x Barbell Bent Over Rows @ empty barbell

8 x Barbell Push Jerk @ light weight

8 x Barbell Bent Over Rows @ light weight

6 x Barbell Push Jerk @ moderate weight

6 x Barbell Bent Over Rows @ moderate weight

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Olympic Lifting/Skill Endurance: Jerk/Bar MU

Every Minute on the Minute for 5 minutes:

Pause Push Jerk x 2 (solid pause in the dip position, then complete the push jerk)

*working on positioning and maintaining that position when stringing reps together

—1 minute rest/transition—

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

Pull-ups x 7 (hardest version you can)

Ring Dips x 7 (hardest version you can)

*Rx+: EMOM 8: Bar Muscle-ups x 3-7 reps (Competitor: Ring MU)

34:00-39:00

Explanation/set-up for next section

39:00-50:00

4) MetCon:

2 Rounds For Time:

40 x Alternating DB Snatch

40 x Box Jump Overs

*Pace: Aggressive: 8:00, Solid: 9:30, Limit: 11:00

Scaled: 35/20, 20/16’

Rx: 50/35, 24/20”

Rx+ 70/50, Box Clear Overs @24/20”

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