011721

0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

30 seconds x Front Planks

20 seconds x Bar Hang from Rig

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Skill Work: Toes to Bar

Alternating Every 30 seconds for 12 minutes:

Hollow Rolls x 4 (2 each way) Fitness: 4 x Hollow Rocks + 4 x Supermans

Kipping Swings x 10

Toes to Bar x 6 (Fitness: Knee Raises, Sport: 10 reps)

Rest

*the goal is to build from the floor based positions, carry them over to proper position on the rig, put it into action on toes to bar or knee raises

32:00-37:00

Explanation and set-up for MetCon

37:00-51:00

4) MetCon:

Every 2 minutes for 6 minutes:

100m Run

Max x DB Ground to Overhead with remaining time in 90 seconds (leaves 30 seconds rest)

@Fitness: 35/20, Performance: 50/35, Sport: 70/50

*can be a snatch or clean & jerk

—2 minutes rest—

Every 2 minutes for 6 minutes:

100m Run

Max x Barbell Ground to Overhead with remaining time in 90 seconds (leaves 30 seconds rest)

@Fitness: 95/65, Performance: 115/75, Sport: 135/95

*can be a snatch or clean & jerk

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Iron Cross x 5 each way

Scorpions x 5 each way

Calf Stretch x 20 seconds each way