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

Hang Power Clean x 5

Front Squats x 4

Push Press x 3

15:00-20:00

Explanation and Set-up for next section

20:00-33:00

3) Olympic Lifting: Clean & Jerk

Every 30 seconds for 8 minutes (16 sets):

1 x Clean & Jerk (from the ground, power or squat, push or split)

Sets 1-4: 70%

Sets 5-8: 75%

Sets 9-12: 80%

Sets 13-16: 85%

*if you do not know your max, start with a moderate weight and build every 4 sets

—1 minute rest (until the 9 minute mark)—

EMOM 4:

Barbell Bent Over Rows x 5

33:00-38:00

Explanation and set-up for MetCon

38:00-51:00

4) MetCon:

As Many Rounds as Possible in 13 minutes:

50 x Double Unders (Fitness: 100 singles)

25 x Toes to Bar (Scaled Knee Raises)

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