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:

2 Rounds with empty barbell:

5 x RDLs

5 x Hang Clean High Pulls

5 x Hang Power Cleans

—then—

6 x Hang Power Cleans @40%

4 x Hang Power Cleans @50%

2 x Hang Power Cleans @60%

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

16 min block:

Hang Power Clean unbroken sets:

2 x 10 (goal is @> or = to 62.5%)

2 x 7 (goal is @> or = to 67.5%)

2 x 4 (goal is @> or = to 72.5%)

*complete heaviest weight you can at each weight

36:00-41:00

Rest and set-up for next section

41:00-50:00

4) MetCon:

5 Rounds for Time:

7 x Toes to Bar (Scaled 10 x Side to Side Knee Raises)

5 x Front Squats @Fitness: 115/75, Performance: 135/95, Sport: 155/105

3 x Shoulder to Overhead @Fitness: 115/75, Performance: 135/95, Sport: 155/105

50:00-55:00

Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lying Glute Stretch x 20 seconds each

Iron Cross x 5 each way

Down Dog with calf stretch x 5 each way