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 Burpees

5 x Hang Power Cleans

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

For Time: 25 minute cap

2 Rounds:

20 x Lateral Bar Burpees

10 x Cleans (any style of clean…from the ground, hang, power or squat)

—2 minutes rest/change weight—

2 Rounds:

16 x Lateral Bar Burpees

8 x Cleans (any style of clean…from the ground, hang, power or squat)

—2 minutes rest/change weight—

2 Rounds:

12 x Lateral Bar Burpees

6 x Cleans (any style of clean…from the ground, hang, power or squat)

Scaled: Step-overs…95/65, 135/95, 155/105

Rx: 135/95, 165/115, 185/125

Rx+ 185/125, 205/145, 225/155

50:00-55:00

Clean-up/Scores on the board

55:00-60:00

Foam roll and stretch