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

20 Lateral Hops over BB

10 Barbell Bent Over Rows

5 Barbell Strict Press

*two of the movements have already been reviewed in the warm-up, just need the key points for the upright row and lateral raises, then give them time to warm-up the movements

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Upper Body Strength:

Alt. Every Minute on the Minute for 8 minutes (4 sets each):

8 Barbell Strict Press

12 Single KB Upright Rows

—1 minute transition—

Alt. Every Minute on the Minute for 8 minutes (4 sets each):

8 Double DB Lateral Raises

12 Barbell Bent Over Rows

*can start people at different Alt. EMOMs if needed because of equipment to class size

39:00-46:00

Transition for MetCon

46:00-55:00

4) MetCon:

*barbells are already out, review the key points of each movement then give them time to warm-up each movement

*Hang Power Cleans: focus on hip drive and firing elbows through

*Front Squats: elbows up, chest up, knees out, whole foot in contact with the ground, full depth and hip extension

*Double Unders: keep hands slightly in front of the body, elbows close to sides, relax shoulders, focus on quick wrist movement

AMRAP 9:

10 Hang Power Cleans

10 Front Squats

40 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

*how long can you stay unbroken on HPC into Front Squats? If you are going to break before the front squats make sure you stop at least at rep 9 so you don’t do an extra clean before front squats

Beginner: 75/55, 80 Line Hops

Scaled: 95/65, 80 Single Unders

Rx: 115/75

Rx+: 135/95, hang power cleans + front squats must be unbroken

55:00-60:00

5) COOL-DOWN