0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Up Dog x 20 seconds

Down Dog x 20 seconds

Childs pose x 20 seconds

—then—

2 Rounds

Infant Squats x 5

Banded Upright rows x 10

10:00-17:00

2) Specific Warm-up

3 Rounds

10 x Barbell Front Rack Stretch (5 each side, VIDEO)

5 x Hang Power Cleans

5 x Front Squats

17:00-22:00

Explanation and Set-up for next section

22:00-35:00

3) Olympic Lifting:

Every 90 seconds for 15 minutes (10 sets):

Clean Complex

Power Clean + Hang Power Clean + Front Squat

*begin at 65-70% of your clean max and build

35:00-43:00

Set up for next section

43:00-55:00

3) MetCon:

10 Rounds For Time:

5 x Deadlift

10 x Push-ups

10 x Lateral Bar Hops

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 12:00

Level 1: 135/95, knees or hands elevated push-ups, Line hops

Level 2: 155/105, knees or hands elevated push-ups, Line hops

Level 3: 185/125

55:00-60:00

5) COOL-DOWN