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:

10 Russian KB Swings @moderate to heavy weight

30 Scissor Kicks

*grip, glutes, hamstrings and core are primed and ready, they will have time to warm-up within the time block

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Lower Body Strength:

16-minute time block:

Work to 1-rep max on Deadlift

*would recommend using the first 6 minutes for warm-up to around 75%, then do a set every 90 seconds to 2 minutes (5-7 sets), first 2-3 sets between 75 and 90% then begin going for a new PR

38:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

AMRAP 10:

10 Alt. DB Snatch

10 Toes to Bar

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

*fatigue on your grip and increased heart rate, then working T2B…unbroken on snatch, no more than two sets on T2B

Beginner: 20/15

Scaled: 35/20

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN