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 High Pulls

5 x Hang Power Cleans

5 x Push Press

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) OLYMPIC LIFTING:

EMOM 15:

Sets 1-4: Below Knee Pause Power Clean x 3 (from the ground, solid 3 sec pause below the knee, complete power clean)

Sets 5-8: Above Knee Power Clean x 2 (start from the top, go to just above knee, complete power clean)

Sets 9-12: Push or Split Jerk x 2

Sets 13-15: Barbell Bent Over Rows x 8

35:00-40:00

Transition to MetCon

40:00-50:00

4) METCON:

AMREP 10:

Descending reps 10,9,8,7,6,5,4,3,2,1

KB Swings @Fitness: 35/26, Performance: 53/35, Sport 70/53

Burpees

*if you make it through 1, start back at 10

*score is total reps

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

PVC Pass Throughs x 10

PVC Ankle Mobility x 10 each way

Scorpions x 5 each way