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

2-position Clean High Pulls x 3

Slow Power Clean x 3

Double Deadlift Power Clean x 3

Front Squat x 3

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting: Cleans

Every 15 seconds for 2 minutes (x3 rounds, 1 minute rest/weight change between rounds)

1 x Clean (from the ground, power or squat)

Round 1: 72.5%

Round 2: 75%

Round 3: 77.5%

—after last 1 minute rest—

Alternating Every Minute on the Minute for 8 minutes:

Push Press x 3 (build in weight as you feel comfortable

Barbell Bent Over Rows x 6 (build in weight as you feel comfortable

*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

36:00-41:00

Explanation and set-up for MetCon

41:00-50:00

4) MetCon: “Elimination Chamber”

For Time:

20/16 x Calorie Assault Bike

30 x Burpees

40 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20”

50 x Double Unders (Fitness: 100 x Singles)

*have some fun with atmosphere on this one…stagger the start (we started the next groups every 2 minutes as needed), anyone not currently working should cheer on their classmates, this is a FULL SEND, our classes loved the format of this one

50:00-55:00

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