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 Empty Barbell Good Mornings

10 x AbMat Sit-upss

20 x Lateral Hops over the empty barbell

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Strength: Deadlift Wave #1

15 minute time block

Sets 1-4: 2 x Deficit Deadlift @60% + 1 x Deadlift (add 10-20#)

Sets 5-8: 2 x Deficit Deadlift @65% + 1 x Deadlift (add 10-20#)

*% is based off your normal deadlift

*stand on 45# rubber plate(s) for the deficit (approx. 4” deficit)

*stand on plates for the 2 reps, then step off the plates, add weight, complete the 1 rep

*rest as needed in between sets

35:00-40:00

Explanation and set-up for MetCon

40:00-52:00

4) MetCon:

5 Rounds for time:

50 x Double Under (Fitness: 100 singles)

8 x Squat Cleans @Fitness 115/75 or less, Performance: 135/95, Sport: 155/105

*dubs or singles in as few of sets as possible, steady singles on the squat cleans

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each

Quad Stretch x 20 seconds each

Up Dog x 20 seconds