0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

5 Hang Power Cleans

5 Push Press

10 Squat Jumps

—then—

Warm-up to first Clean & Jerk Weight

17:00-22:00

Explanation and Set-up for next section

22:00-55:00

3) MetCon:

Partner For Time:

3 Rounds:

20 Burpees

12 Clean & Jerks (weight #1)

*split reps as needed

3 Rounds:

200m Run

10 Clean & Jerks (weight #2)

*split distance/reps as needed

3 Rounds:

100m Run Together

10 Synchronized Burpees

8 Clean & Jerks (weight #3)

*split Clean & Jerks as needed

*Pace: Aggressive: 27:00, Solid: 30:00, Limit: 33:00

*Clean & Jerk should be between around 65%, 70% and 75% for the weights used

Beginner: 95/65, 115/75, 135/95, 100m run/10 burpees split

Scaled: 135/95, 155/105, 165/115

Rx: 155/105, 185/125, 205/145

Rx+: 185/125, 205/145, 225/155

55:00-60:00

5) COOL-DOWN