0:00-7:00

1) GENERAL WARM-UP:

2 Rounds:

Iron Crosses x 5 each way

PVC Pass Throughs x 10

—then—

2 Rounds

PVC Lat Stretch x 20 seconds (VIDEO)

PVC Ankle Mobility x 10 each side (VIDEO)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

5 x Snatch High Pulls

5 x Hang Power Snatch

5 x Overhead Squats (as deep as you can if mobility is limiting)

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting:

Every Minute on the Minute for 15 minutes:

1 x Power Snatch @60+% and build to heavy single

*if you don’t know your max, start light and slowly build

35:00-40:00

Set-up/transition for next section

40:00-52:00

4) MetCon:

Alternating Every minute for 12 minutes (4 sets each):

1 minute max calorie Bike

1 minute max Burpee Pull-ups (height of bar should be roughly 6” from your fingertips)

Rest

*score is cals + reps

*if needed because of class size, start one group on rest, then they will still go on order of bike then burpee pull-ups

*Pace: Aggressive: 110+, Solid: 90, Limit: 70

Beginner: sprawls, ring rows…alternate rounds (2 sets each)

Intermediate: bar height at finger tips or lower to help with pull-up

Advanced/Sport: as is

52:00-55:00

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