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 Front Squats

5 Push Press

5 Tempo Pull-ups (313)

5 Tempo Push-ups (313)

*following this take them to the board to review the MetCon, key points of the movements and the modifications, then give them time to warm-up the movements

17:00-22:00

Explanation and Set-up for next section

22:00-50:00

3) MetCon:

*Shuttles: focus on speed and agility, would recommend alternating every 50yds

*Bar MU: good kip and straight arm pull down and a good transition over the bar, if doing jumping make sure it is a challenging height, not just jumping on top of the bar

*Thrusters: good front rack position, big leg drive to get momentum into the barbell, make sure the barbell as made contact with the shoulders again before beginning your next rep, breathe at the top of each rep

Partner 10 Rounds For Time:

300yd Shuttle Run

6 Bar Muslce-ups

12 Thrusters

*split reps/distance as needed with partner

*25yd zones for the shuttle

*Pace: Aggressive: 25:00, Solid: 27:00, Limit: 30:00

Beginner: 12 Sprawl to MB Slam @25/15, 75/55

Scaled: Jumping Bar MU or 12 Sprawl to MB Slam @35/20, 95/65

Rx: 115/75

Rx+: Ring MU, 135/95

50:00-60:00

5) COOL-DOWN