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 Front Squats

20 x Lateral Hops over bar

—then—

8 x Front Squats @40-50%

6 x Front Squats @60%

4 x Front Squats @65%

2 x Pause Front Squats @70%

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Lower Body Strength:

16 minute time block

Pause Front Squats 4 sets of 2 @75-80% (solid 3 second pause at the bottom)

Front Squats 4 sets of 2 @85-90%

36:00-41:00

Explanation and set-up for MetCon

41:00-51:00

4) MetCon:

22-18-14-10 of:

Alt. DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

Toes to Bar (Fitness Knee Raises)

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lat Stretch on rig or with PVC x 20 seconds each side

Pec stretch on rig x 20 seconds each side

Quad Stretch x 20 seconds each side