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 Infant Squats

10 x Empty Barbell Push Press

10 x Empty Barbell Bent Over Rows

15:00-20:00

Explanation and Set-up for next section

20:00-37:00

3) Full Body Strength:

Every 2 minutes for 8 minutes:

Back Squat x 3,3,2,2

—1 minute rest—

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

Barbell Shoulder to Overhead x 2

Ring Rows x 12

37:00-42:00

Explanation and set-up for MetCon

42:00-51:00

4) MetCon:

As Many Rounds as Possible in 9 minutes:

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

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

6 x Bar Facing Burpees

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