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 RDLs

5 Hang Clean High Pulls

5 Hang Squat Cleans

—then—

Warm-up to starting weight

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Olympic Lifting:

Every 90 seconds for 15 minutes (10 sets):

Sets 1-5: 2 Power Clean + 2 Front Squats

Sets 6-10: 1 Power Clean + 1 Front Squat

*complete without putting the bar down

*if your max is over 1.25 x your body weight, it is recommended to go every 2 minutes (8 sets, 4 sets of each complex)

37:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

Every 2 minutes for 10 minutes:

10 Burpees over DB

12 Alt. DB Snatch

*add 2 DB Snatches each round

*Pace: Aggressive: Complete all Reps at Rx/Rx+, Solid: Complete all Reps Scaled, Limit: Complete all reps Beginner

*score is reps completed, if you complete all reps that is 130…if you fall off pace and cannot complete the work within the time frame then just keep with the rep scheme and treat it as an AMREP for the remaining time

Beginner: 14 Sprawls, 25/15

Scaled: 35/20

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN