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 Glute Bridges

10 Plank Up Downs

Tempo Front Squat + Pause Front Squat + Front Squat

*light weight or empty barbell

*solid 3-second lowering, dead stop, full speed up, solid 3-second pause at the bottom, full speed up, regular back squat

*complex has been reviewed, just need time to warm-up to their first weight

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Upper Body Strength:

Every 2 minutes for 12 minutes:

6 Sets of Front Squat Complex

Tempo Front Squat +

Pause Front Squat +

Front Squat @70-85%

*if you keep good tempo, good pauses and challenge yourself with the weight you should want every bit of the rest within the two minutes

34:00-44:00

Transition for MetCon

44:00-55:00

4) MetCon:

7 Rounds for Time:

7 Toes to Bar

7 Shoulder to Overhead

7 Back Squat

*Pace: Aggressive: 7:30, Solid: 9:00, Limit: 10:30

*can you stay unbroken for all 7 rounds?

*Toes to Bar: good rhythm, focus on pulling down with the arms, sitting hips back in a chair and keeping your feet together

*Shoulder to Overhead: Push Press or Push Jerk are the most efficient, knees out on your dip, good leg and hip drive to get momentum into the barbell

*Back Squat: if someone is very uncomfortable transitioning it to their back they can rack it after the S2OH

Beginner: Lying Straight Leg Raises, 75/55

Scaled: Hanging Straight Leg Raises, 115/75

Rx: 135/95

Rx+: 135/95, everything must be unbroken

55:00-60:00

5) COOL-DOWN