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 Single KB Upright Rows

10 Single KB Goblet Squats

10/8 Calorie Bike

*leaves bike out, need them for the MetCon

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Olympic Lifting:

Alt. Every Minute on the Minute for 14 minutes (7 sets each):

12 Single DB Upright Rows (6 each arm)

2 Pause Front Squat @70% and build

*upright rows are to help strengthen your pull in the clean, solid 3-second pause in the bottom of your front squat to build strength for the squat clean and improve your comfort in the bottom position

36:00-44:00

Transition for MetCon

44:00-56:00

4) MetCon:

8 minute time block:

—Buy-in—

30/21 Calorie Bike

As Many Rounds and Reps with remaining time:

10 Single DB Hang Squat Snatch

15 Lateral Hops over DB

*Pace: Aggressive: 5 Rounds, Solid: 4 Rounds, Limit: 3 Rounds

*stagger the start so everyone can do the buy-in ideally on the bike

*the bike cals should be done in under 1:40, this allows a 20 second transition to stagger the other groups every 2 minutes

Beginner: 20/14 Calorie Bike, Single DB Hang Snatch, Lateral Line Hops

Scaled: 25/18 Calorie Bike, 35/20

Rx: 50/35

Rx+ 70/50

55:00-60:00

5) COOL-DOWN