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 Russian KB Swings

10 x KB Goblet Squats

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Posterior Chain Strength:

Every 2 minutes for 12 minutes (6 sets):

Double KB or DB Deadlift + Double KB or DB Lunges

Sets 1-2: 10 reps each

Sets 3-4: 8 reps each

Sets 5-6: 6 reps each

EMOM 4:

Single KB or DB Knee Supported Rows x 12 (6 each arm, knee on bench or box)

36:00-41:00

Explanation and set-up for MetCon

41:00-52:00

4) MetCon:

For Time:

Double Unders x 60, 50, 40, 30, 20 (Fitness: reps x 2 for singles)

Hang Power Snatch x 18, 15, 12, 9, 6 @Fitness 45/35, Performance: 75/55, Sport: 95/65

52:00-55:00

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