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 Snatch Grip Bent Over Rows

10 Barbell Push Press

10 Back Squats

*Empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Upper Body Strength:

Every 90 seconds for 7:30 (6 sets):

6 Snatch Grip Bent Over Rows

—1 minute transition—

Every 90 seconds for 7:30 (6 sets):

6 Barbell Push Press

38:00-45:00

Transition

45:00-55:00

4) MetCon:

AMREP 4:

25 Russian KB Swings

50 Double Unders

Max Wall Balls with remaining time

—2 minutes rest—

AMREP 4:

25 Russian KB Swings

50 Double Unders

Max Air Squats with remaining time

*score is wall balls + air squats

*Pace: Aggressive 60 Reps, Solid: 50 Reps, Limit: 40 Reps

*This is about lower body muscular endurance. The difficulty of the max rep movement is decreasing in an effort to keep you moving. It is similar to a “drop set” in strength training.

Beginner: 26/18, Line Hops, 10/8

14-15: 35/26, Single unders if needed, 14/10

16-17: 53/35, Single unders if needed, 20/14

55:00-60:00

5) COOL-DOWN