0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

Two components should always be involved in this section:

• increase their heart rate/core temperature with movements like mountain climbers, jumping jacks, 100-200m jog, 2 minutes row or bike, etc.

• general stretches that get the big muscles of the upper and lower body

Have some fun coming up with creative ways to get people warm and loose. This is also a great opportunity to break the ice by talking to members or the class as a whole about their day or the workout or anything like that while they are warming up

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

2-position Clean High Pulls x 3 (VIDEO)

2-position Power Cleans x 3 (VIDEO)

Front Squats x 6

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Olympic Lifting: Cleans

Every Minute on the Minute for 14 minutes:

Sets 1-4: 2- position Clean High Pull x 2 @55+%

Sets 5-9: 2-position Power Clean x 2 @65+%

Sets 10-14: Power Clean x 2 @75+%

*working on a good position from the ground to avoid early hip rise

34:00-39:00

Set-up/explanation of next section

39:00-51:00

4) MetCon:

As Many Reps as Possible in 5 minutes:

60/48 x Calorie Row (Rx+ 70/56, Scaled: 50/40…should take no longer than 3:30)

Max Russian KB Swings @Rx+ 70/53, Rx 53/35, Scaled 35/26

—2 minutes rest/transition—

As Many Reps as Possible in 5 minutes:

50/35 x Calorie Bike (Rx+ 60/42, Scaled: 40/28…should take no longer than 3:30)

Max KB Sit-ups @Rx+ 70/53, Rx 53/35, Scaled 35/26 (hold KB during AbMat Sit-up)

*split class in half and start on different AMREPs if needed because of class size

*score is total of everything: row cals + swings + bike cals + sit-ups

51:00-55:00

Clean-up/scores on board

55:00-60:00

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