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

20 x Mountain Climbers

20 x Shoulder Taps

10 x Alt. DB Snatch

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) CONDITIONING/BODY ARMOR:

16 min cap:

Accumulate a 4 min Bar Hang

*100m run every time you drop

Accumulate a 5 minute Plank (Fitness: hands on bench, Performance: regular, Sport Weighted @45/35# plate on back)

*100m run every time you drop

36:00-41:00

Transition to MetCon

41:00-50:00

4) METCON:

3 RFT: 9 min cap

10 x Snatch @Fitness: 75/55 or less, Performance: 95/65, Sport: 115/75

20 x AbMat Sit-ups

30 x Lateral Hops over the bar

50:00-55:00

Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lying Glute Stretch x 20 seconds each

Iron Cross x 5 each way

Down Dog with calf stretch x 5 each way