0:00-7:00

1) GENERAL WARM-UP:

2 rounds

PVC front rack stretch x 20 seconds each side

PVC around the worlds x 5 each way

—then—

2 rounds

PVC overhead good mornings x 10

PVC back squats x 10

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

4 Rounds

20 x line hops

5 x Hang Power Clean/Snatch (alternate rounds)

20 seconds x Bar Hang from Rig

15:00-20:00

Explanation and Set-up for next section

20:00-48:00

3) MetCon:

Partner As Many Rounds and Reps as Possible in 28 minutes:

50 x MB Slams

40 x Cleans

30 x MB Sit-up pass to partner

20 x Snatch (same weight as cleans unless severely limiting)

Beginner: 25/15, 95/65

Intermediate: 35/20, 115/75

Advanced: 50/35, 135/95

Sport: 50/35, 155/105

48:00-55:00

Clean-up/Scores on the board

55:00-60:00

Foam roll and stretch