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 Arm DB Strict Press

10 x Goblet Squats

10 x Ring Rows

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Olympic Lifting: Clean & Jerk Complex

18 min block:

6 sets of: Power Clean + Hang Squat Clean + Jerk (push or split)

6 sets of: Squat Clean + Jerk (push or split)

*build in weight as you can

38:00-43:00

Explanation and set-up for MetCon

43:00-51:00

4) MetCon:

22-18-14-10 of:

Alt. DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

Toes to Bar (Fitness Knee Raises)

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch