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 RDLs

5 x Hang Clean High Pulls

5 x Front Squats

15:00-20:00

Explanation and Set-up for next section

20:00-33:00

3) Olympic Lifting: Cleans

EMOM 6:

Sets 1-2: Above Knee Pause Power Clean + Front Squat (2 sets in the minute, start from the top, go down to above knee, solid 3 second pause, complete power clean, complete front squat, repeat again)

Sets 3-6: Hang Squat Cleans x 2

—1 minute rest—

EMOM 6:

Sets 1-2: Below Knee Pause Power Clean + Front Squat (2 sets in the minute, start from the ground, go up to below knee, solid 3 second pause, complete power clean, complete front squat, repeat again)

Sets 3-6: Squat Cleans x 2

*build in weight on movements as you can

*the first two sets are meant to dial in technique, work around the 60-65% range

*the 4 sets after are meant to take the technique and put it to work, 75+%

33:00-40:00

Explanation and set-up for MetCon

*give time to practice the KB Taters

40:00-51:00

4) MetCon:

10,9,8,7,6,5,4,3,2,1 of:

KB Taters @Fitness: 35/26, Performance: 53/35, Sport: 70/53

Barbell Shoulder to Overhead @Fitness: 95/65, Performance: 115/75, Sport: 135/95

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

PVC Pass Throughs x 10

PVC Ankle Mobility x 10 each way

Straight arm stretch on rig x 20 seconds each way