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 Hang Clean High Pulls
15:00-20:00
Explanation and Set-up for next section
20:00-34:00
3) Olympic Lifting: Cleans
Every 20 seconds for 3 minutes (x3 rounds, 1 minute rest/weight change between rounds)
1 x Clean (from the ground, power or squat)
Round 1: 70%
Round 2: 72.5%
Round 3: 75%
*if you do not know your max, start with a weight in round 1 that you are 100% confident in and move up from there
*this is about the ability to do steady singles at a moderate to heavy weight
Every Minute on the Minute for 3 minutes:
Barbell Bent Over Rows x 8 (build in weight as you can)
34:00-39:00
Explanation and set-up for MetCon
39:00-51:00
4) MetCon:
Partner As Many Rounds and Reps and Possible in 12 minutes:
2 x Rope Climbs (Fitness: 30 x Ring Rows, split reps as needed)
12 x Back Squat @Fitness: 115/75, Performance: 135/95, Sport: 155/105 (split reps as needed)
18 x Partner Plate Sit-ups @Fitness: 15/10, Performance: 25/15, Sport: 35/25…sit-up hand plate to partner, 18 total, 9 per person)
*not a huge fan of transferring weight to your back from the ground so if the back squats can be taken from the rack that would be ideal, if limited rack space because of class size then the weight is light enough that it should be okay
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