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

5 x Double Deadlift Clean High Pulls

4 x Hang Power Cleans

3 x Push Press

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

Running Clock

0:00-2:30

12 x Clean & Jerk @Comp 155/105, Rx+ 135/95, Rx 115/75, Scaled 95/65

2:30-5:00

10 x Clean & Jerk @Comp 165/115, Rx+ 155/105, Rx 135/95, Scaled 115/75

5:00-7:00

8 x Clean & Jerk @Comp 185/125, Rx+ 165/115, Rx 155/105, Scaled 135/95

7:00-8:30

6 x Clean & Jerk @Comp 205/145, Rx+ 185/125, Rx 165/115, Scaled 155/105

8:30-10:00

REST

10:00-16:00

Alt. EMOM 6:

Double DB Reverse Flys x 10

Barbell Rollouts x 5

36:00-41:00

Explanation and set-up for MetCon

41:00-50:00

4) MetCon:

As Many Rounds as Possible in 9 minutes:

11 x Front Squats @Fitness: 95/65, Performance: 115/75, Sport: 135/95

11 x Toes to Bar (Fitness: MB Slams)

50:00-55:00

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