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

10:00-18:00

2) SPECIFIC WARM-UP:

3 Rounds

5 x Infant Squats

20 seconds each way PVC Front Rack Stretch

—then—

time to warm-up to 70% of front squat 1 rm

18:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Strength: Front Squat Wave #2

14 minute time block:

2 @75%

1 x 85%

2 @77.5%

1 x 95%

2 @80%

3-5 attempts for new 1 rm

*if you don’t know your max, then start with a weight you are 100% confident in for the first set of 2 and 1, then build up from there

34:00-39:00

Explanation and set-up for MetCon

39:00-52:00

4) MetCon:

Partner AMREP 12:

1 x Rope Climb (Fitness: 4 x Rope Pulls, Sport: Legless)

3 x Cleans @Fitness: 135/95, Performance: 155/105, Sport: 185/125

5 x Box Jumps @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

+Max Calorie Assault Bike

*one partner on bike, one working on AMREP, pick up where partner left off on AMREP

*alternate every 10/8 cals with partner on Bike

*one round of the AMREP =9 reps (10 rounds=90 reps)

*score is total reps in the AMREP + total Bike Calories

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

PVC Lat Stretch x 20 seconds each way