0:00-7:00

1) GENERAL WARM-UP:

3 Rounds:

90/90s x 5 each way (VIDEO)

Banded Lat Stretch on rig x 20 seconds each side

—then—

3 Rounds:

Barbell Front Rack Stretch x 15 seconds each side

Up Dog x 15 seconds

Down Dog x 15 seconds

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

5 x Above Knee Pause Clean High Pull (stand all the way up, come down to just above your knee, dead stop pause, complete clean high pull)

5 x Hang Power Clean

5 x Front Squat

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

Every Minute on the Minute for 16 minutes:

Minutes 1-4: Above Knee Pause Clean High Pull x 2 @50-55%

Minutes 5-8: Hang Clean High Pull x 2 @55-60%

Minutes 9-12: Above Knee Pause Power Clean x 2 @60-65%

Minutes 13-16: Hang Power Clean x 2 @65+% and build

36:00-42:00

Set-up/transition for next section

42:00-50:00

4) MetCon:

For Time:

500m/400m Row

50 x Alternating DB Snatch

*MAX EFFORT

*stagger the start by 2-3 minutes if needed because of class size

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: 400m/320m, 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side