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

5 RDLs

5 Hang Clean High Pulls

5 Muscle Cleans

*empty barbell or very light weight

—then—

5 Hang Power Cleans at 50%

3 Hang Power Cleans at 60%

1 Hang Power Clean at 70%

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

8-minute time block:

Work to Max Hang Power Clean

—2 minutes transition/weight change—

20 Rounds For Time:

2 Unbroken Power Cleans @75% of heaviest weight from first section

4 Lateral Bar Burpees

*Pace: Aggressive: 19:00, Solid: 20:00, Limit: 22:00

*the goal is EMOM pace, find what allows you to remain close to this

Beginner: does not have to be unbroken, 2 burpees

14-15: as is

16-17: as is

52:00-60:00

5) COOL-DOWN