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

10 x Single Arm KB Overhead Squat (5 each)

10 x KB Swings

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) STRENGTH: Snatch Supplemental

12 minute time block

5 x 3 Overhead Squats @65%+ of Snatch Max (build, from rack)

5 x 2 Snatch Grip Deadlift @90%+ of Snatch Max (build)

32:00-37:00

Transition to MetCon

37:00-50:00

4) METCON:

AMRAP 6:

15/12 x Calorie Row

10 x Box Jumps @Fitness: 20/16” or less, Performance: 24/20”, Sport 30/24”

—2 min rest—

AMRAP 6:

10/8 x Calorie Bike

15 x Push-ups (Fitness: Knees, Performance: Diamond)

*split class to start on different AMRAPs if needed for class size

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Foam Roll and stretch