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 Hang Clean High Pulls
4 x Hang Power Clean
3 x Front Squats
15:00-20:00
Explanation and Set-up for next section
20:00-32:00
3) Olympic Lifting:
6 Rounds
Every 10 seconds for 1 minutes (6 reps):
1 x Clean
—1 minute rest/weight change between rounds—
Round 1-2: 65%
Round 3-4: 70%
Round 5-6: 75%
*weight starts lower, but still in the range we have been working but on shorter rest, this will feel pretty continuous, keep focusing on one rep at a time
32:00-37:00
Rest/transition to next section
37:00-52:00
4) MetCon:
2 Rounds For Time:
15 x Box Jumps
80 x Double Unders
20 x Burpees
80 x Double Unders
25 x DB Box Step-overs
*high heart rate with jumps, dubs, burpees, dubs, then working on grunt work style movement
*Pace: Aggressive: 13:00, Solid: 14:00, Limit: 15:00
Beginner: 16/12”, Line Hops, 25/15
Scaled: 20/16”, Single Unders, 35/20
Rx: 24/20”, 50/35
Rx+: 24/20”, 70/50
52:00-55:00
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