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

100m jog

10 x Lunges

20 x Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Conditioning:

5 Rounds:

Max Distance Run in 2 minutes

1 minute rest

*record your total distance…it is best to just stop where you are at and rest, then continue when the next set starts

35:00-40:00

Explanation and set-up for MetCon

40:00-50:00

4) MetCon:

For Time:

30 x Snatch @Fitness: 95/65, Performance: 115/75, Sport: 135/95

20 x Overhead Squats @Fitness: 95/65, Performance: 115/75, Sport: 135/95

*Every minute on the minute beginning at 0:00, 7 x Lateral Bar Burpees

*if mobility severely limits the OHS, have them modify to front squat

50:00-55:00

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