0:00-7:00

1) GENERAL WARM-UP:

2 Rounds

Quad Stretch x 20 seconds each side

Standing Tricep Stretch x 20 seconds each aide

Hamstring stretch x 20 seconds each side

—then—

PVC Front Rack Stretch x 20 seconds each side

PVC Lat Stretch x 20 seconds each side

Ankle Wall Touches x 10 each side (VIDEO)

7:00-12:00

Explanation of specific warm-up

12:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

3 x Slow Power Clean (VIDEO)

4 x Hang Power Clean

5 x Front Squats

17:00-22:00

Explanation/set-up of next section

22:00-37:00

3) Olympic Lifting:

EMOM 15:

Minutes 1-3: Slow Power Clean x 2 @60-65% and build

Minutes 4-6: Catch Pause Power Clean + Front Squat @70-75% (dead stop pause in the power catch position, stand, complete front squat)

*when they are paused in the catch position check their feet, they should be the right width to squat, this is working to fix the common error of getting the feet too wide instead of focusing on dropping your hips so you are prepared to continue into the squat cleanv

Minutes 7-15: 1 x Squat Clean @80% and build to HEAVY single

*carry over the technical/positional work of the first 6 minutes into solid squat cleans

37:00-43:00

Explanation/set-up for next section

43:00-55:00

4) MetCon:

3 RFT:

30 x Box Jumps

20 x Deadlift

12 x Shoulder to Overhead (same as deadlift weight)

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

*heavier shoulder to overhead, should be VERY challenging to do unbroken, most likely 2 sets

Beginner: 16/12”, 115/75

Intermediate: 20/16”, 135/95

Advanced: 24/20”, 155/105

Sport: 24/20”, 165/115

55:00-60:00

Cool-down