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 2-slide clean high pulls

4 x Double Deadlift power cleans

3 x Quick Squat Cleans

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting:

Running Clock

15 minute block to work to heavy complex:

Hang Power Clean + Power Clean + Hang Squat Clean + Squat Clean

*must start with empty barbell, may begin adding weight and moving when time starts

*recommended: first 5 minutes to warm-up/build in weight, then complex attempt every 90 seconds to 2 minutes (5-7 attempts)

35:00-40:00

Explanation and set-up for MetCon

40:00-52:00

4) MetCon:

Every 2 minutes for 12 minutes (6 rounds):

Deadlift (every 2 rounds weight will decrease, reps will increase)

10 x Toes to Bar (Fitness: Knee Raises)

Max Double Unders until the 1:15 mark (leaves 45 seconds rest, Fitness: Singles)

Deadlift weight:

Rounds 1-2: 3 reps @Fitness: 225/155, Performance: 275/185, Sport: 315/225

Rounds 3-4: 5 reps @Fitness: 185/125, Performance: 225/155, Sport: 275/185

Rounds 5-6: 7 reps @Fitness: 155/105, Performance: 185/125, Sport: 225/155

*goal is to have 30-45 seconds for Doubles or singles each round

52:00-55:00

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