0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

5 x 2-position Clean High Pulls (VIDEO) @empty barbell, training bar or PVC

3 x Slow Power Cleans (VIDEO) @empty barbell, training bar or PVC

3 x Front Squats @empty barbell, training bar or PVC

*coach led, call out and hold them at each position for the 2-position, 4 count on the slow power cleans

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting: Cleans

Every Minute on the Minute for 15 minutes:

Minutes 1-5: 2-position Clean High Pulls x 2 @50-60% (light weight if you do not have a recent max)

Minutes 6-10: Slow Power Cleans x 2 @60-70% (light to moderate weight if you do not have a recent max)

Minutes 11-15: Power Cleans x 2 @70-80% (moderate to heavy weight if you do not have a recent max)

*you complete the reps then rest or the remainder of the minute

35:00-40:00

Set-up/transition for next section

40:00-50:00

4) MetCon:

For Time: (goal 7:00-10:00 cap)

100 x Double Unders

50 x Wall Balls

100 x Double Unders

40 x Burpees

Beginner: Line Hops or Plate hops @25#, 10/8, Sprawls if needed (VIDEO)

Intermediate: Single Unders, 14/10

Advanced: 20/14

Sport: 30/20

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each side

Quad Stretch x 20 seconds each side

Groin Stretch x 20 seconds