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 Side to Side Knee Raises

5 Pause Back Squats (solid 3sec pause at the bottom)

*start with empty barbell, can slowly add weight each round, but still a light weight

*focus on coaching their pause and depth, then give them time to warm up to their first weight

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Lower Body Strength:

Every 2 minutes for 12 minutes:

3 Pause Back Squats @70% and build

*if you keep good pauses and challenge yourself on the weight you should want the rest

*solid 3-second pause at the bottom, max speed on the way back up

34:00-42:00

Transition for MetCon

42:00-55:00

4) MetCon:

*Hang Power Cleans: good hip pop and quick elbows, stay under control as you string them together

*S2OH: whole foot in contact with the ground during the dip, push knees out, elbows slightly in front of the bar, good hip extension into overhead movement

*Push-ups: past 90 degrees at least, chest to deck would be better, full lockout at the top, keep core braced so whole body moves as a unit

AMRAP 5:

5 Hang Power Cleans

5 Shoulder to Overhead

—2:30 rest/weight change—

AMRAP 5:

10 Hang Power Cleans

10 Push-ups

*Pace: Aggressive: 7/6 Rounds, Solid: 6/5 Rounds, Limit: 5/4 Rounds

Beginner: 95/65, 65/45, Hands Elevated or Knee Push-ups

Scaled: 115/75, 75/55, Hands Elevated or Knee Push-ups

Rx: 135/95, 95/65

Rx+: 135/95 (full round must be unbroken), 115/75 (everything unbroken)

55:00-60:00

5) COOL-DOWN