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

10 Iron Crosses

5 RDLs

5 Hang Power Cleans

5 Front Squats

—then—

Warm-up to Clean starting weight

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Olympic Lifting:

Every Minute on the Minute for 6 minutes:

Minutes 1-3: 2 Below Knee Pause Power Cleans @50-60%

*from the ground, solid 3-second pause just below the knee, complete the power clean, repeat for rep 2

Minutes 4-6: 2 Pause Squat Cleans @60-65%

*from the ground, solid 3-second pause in the bottom of your squat, stand, repeat for rep 2

—1 minute rest/weight change—

Every 90 seconds for 7:30 (5 sets):

2 Squat Cleans @70-85%

*from the ground, passing through full squat

37:00-43:00

Transition to MetCon

43:00-55:00

4) MetCon:

Alternating Every 2 minutes for 12 minutes (3 sets each):

30/21 Calorie Bike

As Many Rounds and Reps as Possible in 2 minutes:

4 Ring Dips

6 Ring Rows

*complete the bike as fast as possible, rest for the remainder of the 2 minutes

*pick up where you left off each AMRAP

*split the class in half if needed because of class size, half start on the bike, half on the AMRAP, use Ski if needed

*the bike should be done in 1:40 or under, adjust calories as needed

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

Beginner: 20/14 Calorie Bike, 6 Bench Dips, 6 Barbell Bent Over Rows @45/35

Scaled: 25/18 Cals, Banded Ring Dips

Rx: As is

Rx+ 2min Max Ring MU

55:00-60:00

5) COOL-DOWN