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 Muscle Cleans

5 x Front Squats

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

16 minute time block:

Warm-up: 3 minutes of the time block

2 x Cleans @50%

2 x Cleans @60@

2 x Cleans @70%

1 x Clean @75%

Working Sets: 13 minutes (going roughly every 90 seconds)

3 sets of 1 @80+%

3 sets of 1 @85+%%

3 sets of 1 @AHAP (As Heavy As Possible with good technique)

36:00-41:00

Set-up/transition for next section

41:00-53:00

4) MetCon:

12 Rounds For Time:

6 x Toes to Bar

3 x Clusters (squat clean into a thruster)

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

Scaled: V-ups, 95/65

Rx: 115/75

Rx+ 135/95

*unbroken on T2B as long as possible…steady quick singles on the clusters

53:00-55:00

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