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 Hang Snatch High Pulls

4 x Power Snatch

3 x Overhead Squats

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting:

Running Clock

0:00-3:30

18 x Snatch @Fitness: 45/35, Performance: 75/55, Sport: 95/65

3:30-6:30

15 x Snatch @Fitness: 75/55, Performance: 95/65, Sport: 115/75

6:30-14:30

Alt. EMOM 8:

Double DB Reverse Flys x 8

V-ups x 12 (Fitness: Lying Straight Leg Raises)

35:00-40:00

Explanation and set-up for MetCon

40:00-51:00

4) MetCon:

As Many Rounds as Possible in 11 minutes:

5 x Power Cleans @Fitness: 95/65, Performance: 115/75, Sport: 135/95

5 x Pull-ups (Fitness: jumping or banded, Sport: Chest to Bar)

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

5 x Pull-ups (Fitness: jumping or banded, Sport: Chest to Bar)

5 x Squat Cleans @Fitness: 95/65, Performance: 115/75, Sport: 135/95

5 x Pull-ups (Fitness: jumping or banded, Sport: Chest to Bar)

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