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 Good Mornings @emtpy barbell

10 Dead Bugs

*slight bend in the knee, flat back, good stretch in the hamstring, flex butt at the top of each rep

*give them time to warm up to their starting weight

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Lower Body Strength:

Every 90seconds for 15 minutes (10 sets):

1 Pause Deadlift @75% and build

*come up to right at knee, solid 3sec pause, finish pull to the top, keep core braced and neutral spine

*after their last reps then can begin putting any weights away they don’t need for the MetCon, but barbells and any weights they need for warming up and their weight for cleans stay out

37:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

Box Jump Overs: focus on landing in the middle of the box, pivot and step off so you are facing the box and ready for the next rep

Power Cleans: chest up, good hip pop and drop under the weight, fire the elbows through

AMRAP 12:

12 Box Jump Overs

6 Power Cleans

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

*steady pace on the box jump overs, working on stringing touch n’ go cleans together unbroken, sets of 3 or sets of 2.

Beginner: 16/12”, 135/95

Scaled: 20/16”, 165/115

Rx: 24/20”, 185/125

Rx+: Box Clear Overs 24/20”, Unbroken cleans 185/125

55:00-60:00

5) COOL-DOWN