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 Hanging Knee Raises

4 Tempo Front Squats (31X)

*focus on coaching their tempo and depth, then give them time to warm up to their first weight

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Lower Body Strength:

Every 2 minutes for 16 minutes:

8x2 Tempo Front Squat @70% and build

*31X…solid 3-second lowering, dead stop, max speed back up

*if you keep a solid tempo and challenge yourself on the weight you should want the rest

39:00-46:00

Transition for MetCon

46:00-55:00

4) MetCon:

*Hang Squat Snatch: very challenging on coordination and mobility, focus on dropping under the DB and a strong overhead position with your arm extended right next to your ear

*Double Unders: keep hands slightly out front, relax your shoulders, quick wrists

As Many Rounds and Reps as Possible in 12 minutes:

20 DB Hang Squat Snatch

50 Double Unders

*Pace: Aggressive: 5 Rounds, Solid: 4 Rounds, Limit: 3.5 Rounds

*no more than 2 sets on the snatches, big sets on double unders

Beginner: Hang Power Snatch + Air Squats and/or…25/15, 50 Line Hops

Scaled: Hang Power Snatch + DB Goblet Squats and/or…35/20, 50 Single Unders

*for beginner and scaled they would do the 20 hang power snatches, then the squats then the jump rope or hops each round

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN