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

10 x Barbell Good Mornings

20 x Mountain Climbers

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Strength: Deadlift Wave #2

Alternating Every Minute on the Minute for 12 minutes:

Russian KB Swings

Deadlift

Sets 1-2: 15 x Swings/6 x Deadlift

Sets 3-4: 12 x Swings/4 x Deadlift

Sets 5-6: 9 x Swings/2 x Deadlift

*build in weight as reps drop

—1 minute rest—

Every minute on the minute for 3 minutes:

40 seconds x Wall Sit

36:00-41:00

Explanation and set-up for MetCon

41:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 3 minutes:

3 x Snatch @Fitness: 75/55, Performance: 95/65, Sport: 115/75 (from the ground, power or squat)

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

—1 minute rest—

As Many Rounds and Reps as Possible in 3 minutes:

2 x Snatch @Fitness: 95/65, Performance: 115/75, Sport: 135/95 (from the ground, power or squat)

4 x Burpees

—1 minute rest—

As Many Rounds and Reps as Possible in 3 minutes:

1 x Snatch @Fitness: 115/75, Performance: 135/95, Sport: 155/105 (from the ground, power or squat)

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

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Foam Roll and Stretch