0:00-7:00

1) GENERAL WARM-UP:

3 Rounds:

PVC Front Rack Stretch x 20 seconds each side

Wall Touches x 10 each side

—then—

3 Rounds

Quad Stretch x 20 seconds each side

Hamstring Stretch x 20 seconds each side

Groin Stretch x 20 seconds each side

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

2-slide Clean High Pull x 2 (VIDEO)

Hang Power Clean x 3

Front Squats x 4

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Olympic Lifting:

Every Minute on the Minute for 12 minutes:

Minutes 1-4: 2-slide Clean High Pull x 2 @50-60%

Minutes 5-8: Hang Power Cleans x 2 + Front Squats x 2 @60-70% (do both cleans then both squats)

Minutes 9-12: Hang Power Clean + Front Squat @75+%

*the 2-slide is to work on good positioning in the hang and a good transition from the knee to the launch position, the complexes will eventually help them transition to squat cleans

32:00-37:00

Set-up/transition for next section

37:00-51:00

4) MetCon:

As Many Rounds and Reps as Possible in 6 minutes:

15 x Sit-ups

15/10 x Push-ups

—2 minutes rest/switch—

As Many Rounds and Reps as Possible in 6 minutes:

15/12 x Calorie Row

20 x Air Squats

*split class and start at different AMRAPs if needed because of class size

*2 scores: rounds and reps for each AMRAP

Beginner: Hands elevated Push-ups

Intermediate: Hands elevated Push-ups

Advanced: as is

Sport: Diamond Push-ups

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Forearm Stretch x 20 seconds each side

Ab Stretch x 20 seconds

Lying Glute Stretch x 20 seconds each side