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

20 seconds x Bar Hang from rig

20 x Flutter Kicks

10 x Ring Rows

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Skill Transfer: Toes to Bar and Pull-ups

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

Plate Holds x 30 seconds CLICK for video

Hollow Rocks x 20 seconds (Fitness: Single Leg Hollow Rocks, Sport: Hollow Rolls x 6 CLICK)

Barbell Pullovers x 6 CLICK for video (choose challenging weight for each set)

35:00-40:00

Set-up and explanation of MetCon

40:00-50:00

4) MetCon:

Every Minute on the Minute for 10 minutes:

15 x Lateral Hops over the bar

Max Clean & Jerks until 40 second mark (leaves 20 seconds rest) @Fitness: 115/75, Performance: 135/95, Sport: 155/105

50:00-55:00

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