0:00-10:00

1) GENERAL WARM-UP:

2 rounds

Infant squats x 5 (VIDEO)

Walkouts x 5 (walk hands out to push-up, do push-up, walk hands back to feet)

—then—

2 rounds

T-spine rotations x 10 each way (VIDEO)

Side Plank Top Leg Raises x 10 each way

10:00-17:00

2) Coaching section:

Review foot clamp (VIDEO) with entire class

Break into groups: one group to alternate practicing the foot clamp while other group completes 3 rounds of:

5 x Hang Power Snatch

5 x Overhead Squats

20 x Lateral hops over barbell (line hops if needed)

*after one group completes these three rounds then switch

17:00-22:00

Explanation/set-up of next section

22:00-34:00

3) MetCon:

5 Rounds For Time:

10 x Snatch

30 x Double Unders

1 x Rope Climb

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

*goal is unbroken on all snatches and dubs, find a weight that at least allows you to do this for 3 rounds then no more than 2 sets on remaining rounds.

*even with 6 ropes, it is only 1 rope climb, people would rest anyway, plus not all people will be doing rope climbs

Beginner: 45/35, Plate or line hops, 8 x Ring Rows

Intermediate: 75/55, 40 single unders, 12 x Ring Rows

Advanced: 95/65

Sport: 115/75, legless

34:00-39:00

Explanation/set-up of next section

39:00-55:00

4) Conditioning:

4 Rounds

45 seconds x Wall Sit

15 seconds transition

45 seconds x Front Plank

15 seconds transition

45 seconds x Max Calorie Row

1:15 seconds rest

*have people start on different stations if needed because of class size

*the goal is to pre-fatigue the legs and core before the row, you could stagger the start so they can still go in this order, but that can be tricky, might need two clocks going

55:00-60:00

Cool-down