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

3 Burpees

5 Muscle Cleans

7 Good Mornings

17:00-22:00

Explanation and Set-up for next section

22:00-55:00

3) MetCon:

12-minute time block:

Each person works to max on Complex

Power Clean + Hang Power Clean + Front Squat

*you may each have your own barbell, one person lifting at a time

—1 minute for weight change—

Partner 8 Rounds For Time:

6 Hang Squat Cleans @80% of heaviest weight from above

10 Deadlift @same

14 Lateral Bar Burpees

*split reps as needed

*Pace: Aggressive: 18:00, Solid: 21:00, Limit: 24:00

*recommend singles back and forth on the cleans, 5/5 on deadlift, 4/4/3/3 on burpees

*if they were here Thursday when we did deadlift it still should be fine, the overall volume within the week should still be good and the weight will be a lighter deadlift

*Hang Squat Cleans: remember, you must stand all the way up when taking the barbell off the ground before you can begin completing reps of the hang squat clean

*Deadlift: can be touch n’ go, chest up, flex your butt on every rep, core braced

*Burpees: chest and thigh to ground, do not have to stand all the way before jumping over the bar

Beginner: 4,8,12 reps, sprawls

Scaled/Rx/Rx+: as is

55:00-60:00

5) COOL-DOWN