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 DB Goblet Squats

8 x Single DB Bent Over Rows (4 each arm)

6 x Single DB Push Press (3 each arm)

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Supplemental Strength: Clean & Jerk

Option 1: 18 minute time block

Option 2: Every 90 seconds for 6 sets (9 min): front squat sets/1 min rest/Alt. EMOM 8 for push press and bent over rows

*feedback on what coaches prefer would be helpful

Front Squats 2 x 6 @70-75%, 2 x 4 @75-85%, 2 x 2 @85-90%

Barbell Push Press 4 x 4 (build)

Barbell Bent Over Rows 4 x 4 (build)

38:00-43:00

Transition to MetCon

43:00-53:00

4) METCON:

As many reps as possible in 10 minutes:

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

Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

Hang Power Cleans @Fitness: 75/55, Performance: 95/65, Sport: 115/75

*Max REVERSE BURPEES with any time remaining in the 10 minutes

*score is total reps, if you get through all of the wall balls and hang power cleans that is 110 reps

53:00-56:00

Recover/Clean up/Scores on the board

56:00-60:00

5) COOL-DOWN: 3 Rounds

Seated Hamstring x 20 seconds each

Forearm Stretch x 20 seconds each

Scorpions x 5 each way