0:00-7:00

1) GENERAL WARM-UP:

Quad Stretch x 15 seconds each side

Hamstring stretch x 15 seconds each side

Calf stretch x 15 seconds each side

—then—

3 Rounds

10 x Air Squats

20 x Line Hops

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-20:00

2) Plyometrics

*coach on key points of dubs, some brief practice, then…

3-5 sets

Max Unbroken double under attempts

20:00-25:00

Transition to major strength

25:00-34:00

3) Major Strength:

General Instruction and warm-up (3 minutes)

—then-

Every Minute on the Minute for 6 minutes:

3 x Deadlift @75% and build

34:00-40:00

Transition to conditioning

40:00-50:00

4) Conditioning:

As Many Rounds and Reps as Possible in 10 minutes:

8 x Single DB Hang Clean & Jerk

8 x Box Jumps

8 x Toes to Bar

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 20/10, 16/12”, Lying Straight Leg Raises

Scaled: 25/15, 20/16”, Hanging Straight Leg Raises

Rx: 35/20, 24/20”

Rx+: 50/35, 30/24”

50:00-55:00

Clean-up/Scores on the board

55:00-60:00

COOL-DOWN