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
*Coach Led in first round (meaning get everyone ready, you direct the movement and the duration of pauses)
5 x Above Knee Pause Clean High Pulls (stand all the way up, go down to above knee, solid 3 sec pause, then complete the high pull)
4 x Below Knee Pause Power Clean (start from the ground, go up to below knee, solid 3 sec pause, then complete the power clean)
15:00-20:00
Explanation and Set-up for next section
20:00-40:00
3) OLYMPIC LIFTING: Clean & Jerk
Every 90 seconds for 7 sets:
Above Knee Power Clean + Below Knee Power Snatch + Power Clean
*build in weight (55%+)
—90 seconds rest (until the 12 min mark)—
Alt. EMOM 8:
2 x Pause Push or Split Jerk (solid 3 sec pause in the dip)
Barbell Bent Over Rows x 6 (build)
40:00-45:00
Transition to MetCon
45:00-53:00
4) METCON:
EMOM until you complete 100 box jumps: 8 min cap
5 x Deadlift @Fitness: 155/105, Performance: 185/125, Sport: 225/155
Max Box Jumps with remaining time in the minute @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”
53:00-56:00
Recover/Clean up/Scores on the board
56:00-60:00
5) COOL-DOWN:
Foam Roll and stretch