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 Clean High Pulls

5 x Hang Power Cleans

5 x Front Squats

—then—

5 x Hang Power Cleans @50%

4 x Hang Power Cleans @60%

3 x Hang Power Cleans + 3 x Front Squats @65%

2 x Hang Power Cleans + 2 x Front Squats @70%

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Hang Clean variations:

6 min block:

Work to new 1 rep on Hang Power Clean (3-5 attempts)

6 min block:

Work to new 1 rep on Hang Squat Clean (3-5 attempts)

32:00-37:00

Transition to MetCon

37:00-52:00

4) METCON: “Open workout 16.5”

21-18-15-12-9-6-3

Thrusters @Fitness 75/55 or less, Performance: 95/65, Sport: 95/65

Bar Facing Burpees

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Seated Hamstring x 20 seconds each

Forearm Stretch x 20 seconds each

Scorpions x 5 each way