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 Clean High Pulls

4 Hang Power Cleans

3 Tempo Front Squats (313)

—then—

Warm-up to starting weight

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Olympic Lifting:

Every 90 seconds for 9 minutes (6 sets):

1 Hang Power Clean + 1 Front Squat @65% and build

*complete without putting the bar down

EMOM 8:

1 Hang Squat Clean

*build in weight as you can

*if your max is over 1.5 x your body weight, it is recommended to use this 8 minutes as an open time block to work to a heavy single

39:00-46:00

Transition for MetCon

46:00-55:00

4) MetCon:

AMRAP 9:

10 Back Rack Lunges

15 Toes to Bar

200m Run

*Pace: Aggressive: 4 Rounds, Solid: 3.5 Rounds, Limit: 3 Rounds

*barbell comes from the ground

*steady pace on the lunges, shoot for no more than two sets on the T2B throughout, push the pace on the run.

Beginner: 75/55, Lying Straight Leg Raises

Scaled: 95/65, Hanging Straight Leg Raises

Rx: 115/75

Rx+ 135/95, T2B must be unbroken

55:00-60:00

5) COOL-DOWN