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

2-position Clean High Pulls x 5

Slow Power Clean x 5

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Olympic Lifting: Cleans

EMOM 8:

Sets 1-4: 2-slide Clean High Pulls x 3

Sets 5-8: Hang Power Cleans x 2

—2 minute rest—

EMOM 8:

Sets 1-4: Double Deadlift Clean High Pulls x 3

Sets 5-8: Power Cleans x 2

38:00-43:00

Explanation and set-up for MetCon

43:00-51:00

4) MetCon:

6 Rounds for time:

6 x Pull-ups (Fitness: Jumping, Sport: Chest to bar)

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

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Iron Cross x 5 each way

Scorpions x 5 each way

PVC Lat Stretch x 20 seconds each way