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 Air Squats

20 x Shoulder Taps

—then—

8 x Back Squats @40-50%

6 x Back Squats @50-60%

4 x Back Squats @60-65%

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Lower Body Strength:

Every 90 seconds for 12 minutes (8 sets):

Tempo Back Squats x 2 @70+% (313…solid 3 seconds down, dead stop, 3 seconds back up)

—1 minute rest (until the 13 minute mark)—

Every Minute on the Minute for 5 minutes:

Barbell Skull Crushers x 6

38:00-43:00

Explanation and set-up for MetCon

43:00-52:00

4) MetCon:

Every 3 minutes for 9 minutes (3 sets):

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

Max Cleans until the 2:30 mark (leaves 30 seconds rest) @Fitness: 155/105, Performance: 165/115, Sport: 185/125

52:00-55:00

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