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

20 x Shoulder Taps

10 x Single DB Plank Rows (5 each arm)

10 x Single KB RDLs

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Skill Strength:

Alternating Every 90 seconds for 12 minutes (4 sets of each cluster)

Push Cluster:

5 x Ring Dips (Fitness: Band or Bench Dips, Sport: Strict)

7 x Barbell Floor Press (choose a weight that is challenging)

9 x Push-ups (Fitness: Knee, Sport: Hand Release)

Pull Cluster:

5 x Pull-ups (Fitness: Jumping, Sport: Strict)

7 x Double DB Curls (choose a weight that is challenging)

9 x Ring Rows (Sport: Feet Elevated)

32:00-37:00

Explanation and set-up for MetCon

37:00-51:00

4) MetCon:

As Many Reps as Possible in 6 minutes:

1,000m/800m Row (Fitness: 800m/600m…something that takes around 4 minutes)

Max Box Jumps in remaining time @Fitness: 20/16, Performance: 24/20”, Sport: 30/24”

—2 minutes rest—

As Many Reps as Possible in 6 minutes:

800m Run (Fitness: 400-600m…something that takes around 4 minutes)

Max Alternating DB Snatch in remaining time @Fitness: 35/20, Performance: 50/35, Sport: 70/50

*score is total reps: box jumps + snatches

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