0:00-15:00 General Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-34:00 Olympic Lifting
34:00-45:00 Transition to MetCon
45:00-55:00 MetCon
55:00-60:00 Cool-down
1) Warm-up:
2 Rounds
20sec Banded Lat Stretch
20sec Banded Hip Flexor Stretch
20sec Bande Tricep stretch
—then—
3 Rounds
6 Clean High Pulls
6 Push Jerk
12 Lateral Bar Hops
2) Olympic Lifting:
Every 90 seconds for 7:30 (5 sets):
2 Power Clean + Push Jerk
*must complete power clean + jerk, you can set down the barbell before rep two, these should be HEAVY reps
—90 seconds rest (until 9:00 mark)—
Every Minute on the Minute for 5 minutes:
3 Barbell Bent Over Rows
*increase the weight from previous weeks since the reps have dropped
3) MetCon:
For Time:
100 Double Unders
15 Power Cleans (weight #1)
80 Double Unders
12 Power Cleans (weight #2)
60 Double Unders
9 Power Cleans (weight #3)
40 Double Unders
*Pace: Aggressive: 8:00, Solid: 9:00 Limit: 10:00
Level 1: 75/55, 95/65, 115/75, Line Hops
Level 2: 135/95, 155/105, 165/115, Single Unders
Level 3: 165/115, 185/125, 205/145
4) COOL-DOWN