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:

5 Rounds

4 Deadlift

3 Hang Power Cleans

2 Push Jerk

*light to moderate weight (40-60% of clean & jerk max)

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) MetCon:

As Many Rounds and Reps as Possible in 20 minutes:

10 Wall Balls

8 Deadlift

6 Lateral Bar Burpees

4 Cleans

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00

Beginner: 10/8, 115/75, Regular Burpees

Scaled: 14/10, 155/105, Step over bar

Rx: 20/14, 185/125

Rx+: 20/14, 204/145

42:00-55:00

4) Accessory Work

12-minute time block:

DB Sit-ups 5x5

Barbell Good Mornings 5x5

55:00-60:00

5) COOL-DOWN