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 DB Hang Clean & Jerks

10 x Single DB Lunges

100m Jog

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Gymnastics:

15 min block:

2 sets of: 14 Side to Side Knee Raises + 10 x HSPU + (Scaled: Box Pike HSPU, Rx+: Deficit @4/2”)

2 sets of: 14 x Side to Side Knee Raises + 8 x HSPU (Scaled: Box Pike HSPU, Rx+: Deficit @4/2”)

2 sets of: 14 x Side to Side Knee Raises + 6 x Deficit HSPU @4/2” (Scaled: Box Pike HSPU, Rx+: Deficit @6/4”)

35:00-40:00

Set up and explanation of MetCon

40:00-50:00

4) MetCon:

AMRAP 4:

4 x Deadlift @Fitness: 185/125, Performance: 225/155, Sport: 275/185

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

—2 minutes rest (and change weight)—

AMRAP 4:

2 x Deadlift @Fitness: 225/155, Performance: 275/185, Sport: 315/225

4 x Box Jump Overs @Fitness: 20/16” or less, Performance: 24/20”, Sport: 30/24”

50:00-55:00

Recover/Clean up/Scores on the board

50:00-60:00

5) COOL-DOWN: 3 Rounds

PVC Pass Throughs x 10

PVC Ankle Mobility x 10 each way

Wall Quad Stretch x 20 seconds each way