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

Hang Clean High Pulls x 5

Quick Power Clean x 5 (VIDEO)

Front Squats x 5

*we are working on the transition into a solid power position for the clean

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting:

Every Minute on the Minute for 15 minutes:

Sets 1-5: Below Knee Pause Clean High Pull x 3 @50+% and build (start from the ground, come up to just below the knee, solid 3 second pause, complete the high pull)

Sets 6-10: Pause Power Clean x 2 @60+% and build (from the ground, full speed lift, solid 3 second pause in the catch before standing up)

Sets 11-15: Power Clean x 1 @75+% and build

*for those that do not know their max, start at a light weight and shoot for a steady build across all sets

35:00-41:00

Set-up/explanation of next section

41:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 9 minutes:

50 x Double Unders (Scaled: Plate Hops @4’8”…stack one or two 45# rubber plates)

10 x Clusters @Rx+ 135/95, Rx 115/75, Scaled 95/65

*Cluster: from the ground, squat clean into a thruster

*Pace: Aggressive 1:40/round (5+ Rounds), Solid 2:00/round (4+ rounds), Limit: 2:20/round (3+ rounds)

50:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Up Dog x 20 seconds

Down Dog x 20 seconds

Child’s Pose x 20 seconds