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 Hang Power Cleans

5 Tempo Front Squats (313)

10 Banded Glute Bridges

—then—

Warm-up to starting weight

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Olympic Lifting:

Every 90 seconds for 12 minutes (8 sets):

2 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean

*complete 2 power cleans, 1 hang power clean and 1 hang squat clean without putting the bar down

*build in weight as you can

*if your clean max is over 1.5 x your body weight it is recommended to go every 2 minutes

34:00-40:00

Transition for MetCon

40:00-55:00

4) MetCon:

“Nancy”

5 Rounds For Time:

400m Run

15 Overhead Squats

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00

Beginner: 200m Run, 45/35 or PVC

Scaled: 75/55

Rx/Rx+: 95/65

55:00-60:00

5) COOL-DOWN