0:00-7:00

1) GENERAL WARM-UP:

2 Rounds

Quad Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each aide

Hamstring stretch x 20 seconds each side

—then—

2 Rounds

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)

7:00-15:00

2) Coaching Section:

• Quick power clean (VIDEO) + front squat: 6 reps

  • Empty barbell, training bar or PVC. On command, have them start tall, say “pull” they will pull the barbell up with elbows high and pointing back as if elbowing someone behind you, brief pause, say “drop” they will drop quickly into a power clean catch and fire their elbows forward. Elbows are your guns in a quick draw, them must be quick and pointing forward to shoot your opponent. Brief pause, say “stand” then say “squat”. Don't be afraid to hold them in positions. Repeat for prescribed reps.

• Double Deadlift squat clean (VIDEO): 6 reps

  • Light weight. On command. Start with barbell on the ground. Say “knee” they bring the barbell to the knee. Look at positioning, shoulders should be over or slightly in front of the bar, whole foot in contact with the ground, say “down” the go back down, say “knee” they go back to their knee, say “go” they complete the squat clean. Don’t be afraid to hold them in positions. Repeat for prescribed reps.

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting:

Running Clock:

Every Minute on the Minute for 4 minutes:

Minute 1: 5 x Cleans @50% (singles, not touch n’ go)

MInute 2: 4 x Cleans @60% (singles, not touch n’ go)

MInute 3: 3 x Cleans @70% (singles, not touch n’ go)

Minute 4: 2 x Cleans @75% (singles, not touch n’ go)

11 minute time block:

Work to Clean 1-rep max

*recommend starting at 80-85% and build from there over 5-6 sets

*HAVE FUN! LET’S GOOOOO!!

35:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

4 Rounds For Time:

12 x Thrusters

14 x Toes to Bar

200m Run (should take no longer than 1:15)

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

Level 1: 45/35, Lying Straight Leg Raises, 100m run

Level 2: 75/55, Hanging Straight Leg Raises

Level 3: 95/65

55:00-60:00

5) COOL-DOWN