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 Single DB Hang Clean & Jerks

10 x Single DB Lunges

10 x Sprawls

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Full Body Strength:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

Barbell Front Rack Lunges x 6 (3 each leg)

Single DB Push Press x 6 each arm

Single DB Bent Over Rows x 6 each arm

35:00-40:00

Explanation and set-up for MetCon

40:00-50:00

4) MetCon:

AMRAP 4:

4 x Deadlift @Fitness: 185/125, Performance: 225/155, Sport: 275/185

6 x Box Jumps @Fitness: 20/16” or less, Performance: 24/20”, Sport: 30/24”

—2 minutes rest (and change weight)—

AMRAP 4:

2 x Deadlift @Fitness: 225/155, Performance: 275/185, Sport: 315/225

4 x Box Jump Overs @Fitness: 20/16” or less, Performance: 24/20”, Sport: 30/24”

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up Dog x 30 seconds

Down Dog x 30 seconds

Child's Pose x 30 seconds