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 Scissor Kicks

8 Box Step-ups

8 KB Deadlift

*leave boxes out, need them for the MetCon

*review format for deadlift then give them time to warm up to their starting weight of around 65%

17:00-22:00

Explanation and Set-up for next section

22:00-35:00

3) Lower Body Strength:

5 Sets:

1 Deadlift every 10 seconds for 1 minute (:10, :20, :30, :40, :50, :60…6 reps) @65% and build

—1:30 rest between sets—

*set the clock for 5 sets of 1 minute work and 1:30 rest, call out their reps every 10 seconds

*after their last set they can clean up the weights and barbells

*boxes are already out, review key points of snatch and box jump overs then give them time to warm up those movements

35:00-41:00

Transition for MetCon

41:00-55:00

4) MetCon:

*DB Snatch: hips down, chest up when taking the DB from the ground, good leg/hip drive to get momentum into the DB, good pull and punch to the top, switch hands on the way down or on the ground

*Box Jump Overs: aim for the middle of the box when jumping, the pivot and turn off the box is usually best to move at a good pace

30-20-10-20-30 of:

Alt. DB Snatch

Box Jump Overs

*Pace: Aggressive: 11:00 , Solid: 12:30, Limit: 14:00

*challenge yourself to go unbroken as long as you can on the snatches, steady pace on the BJO

Beginner: 25/15, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”

Rx+: 50/35, snatches must be unbroken, Box Clear Overs @24/20”

55:00-60:00

5) COOL-DOWN