0:00-7:00

1) GENERAL WARM-UP:

2 rounds

Groin stretch x 20 seconds each way

calf stretch x 20 seconds each way

PVC Pass thoughts x 10

—then—

2 rounds

10 x PVC Strict Press

10 x PVC overhead lunges

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

Split Drill x 5 (VIDEO)

Drop Split x 5 @empty barbell, training bar or PVC (VIDEO)

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting: Jerk

Every Minute on the Minute for 5 minutes:

Dip Squats x 2 @HEAVY weight, build (80+% of split jerk max, VIDEO)

*working on good position in the dip, whole foot on the ground, knees out, elbows at 45, core braced, dead stop pause in the dip before coming back up

—1 minute rest—

Alternating Every Minute on the Minute for 10 minutes:

Split Jerk x 2 @70+% of split jerk max and build

Double DB Reverse Flys x 8

*carry over a good dip position and the drills in the specific warm-up to work on moderate to heavyish split jerks, reverse flys to balance out push/pull and keep shoulders healthy

36:00-41:00

Set-up/transition for next section

41:00-50:00

4) MetCon:

Every Minute on the Minute for 9 minutes:

Complex: Power Clean + Hang Squat Clean (x2)

Ascending Burpees

*power clean + hang squat clean + power clean + hang squat clean, then burpees…you can drop after the hang squat clean if needed before doing the next power clean

*goal is to complete the complex within 15 seconds

*remember the level is specific to the movement, choose the appropriate weight and level of burpees

Beginner: 4 x KB Russian Swings + 4 x KB Goblet Squats, Up downs start at 1 and increase 1 rep every round

Intermediate: 115/75, Burpees starting at 1 and increase 1 rep every round

Advanced: 135/95, Burpees starting at 2 and increase 1 rep every round

Sport: 155/105, Burpees starting at 3 and increase 1 rep every round

50:00-55:00

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