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:

2 Rounds

10 x Empty Barbell Back Squats

20 x Hollow Flutter Kicks

—then—

8 x Back Squat @40-50%

6 x Back Squat @50-60%

4 x Back Squat @60-65%

2 x Back Squat @65-70%

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Lower Body Strength Wave:

Back Squat

Every 2 minutes for 16 minutes (8 sets):

Sets 1,3,5,7: 4 Reps @72.5+% (build)

Sets 2,4,6,8: 2 Reps @82.5+% (build)

*record the heaviest 2 rep weight you reached, we will need this for next week

36:00-41:00

Explanation and set-up for MetCon

41:00-51:00

4) MetCon:

Every 90 seconds for 10 minutes:

25 x Double Unders (Fitness: 50 singles…line or plate hops if needed)

Max Hang Power Snatch to the 45 second mark (leaves 45 seconds rest) @Fitness: 75/55, Performance: 95/65, Sport: 115/75

51:00-55:00

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