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

10/8 x Calorie Row

10 x Lunges

20 x Shoulder Taps

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Conditioning:

Every 4 minutes for 16 minutes (4 sets):

500/400m Row

20 x Plate Drags (10 each way, CLICK for video)

36:00-41:00

Explanation and set-up for MetCon

41:00-50:00

4) MetCon:

4 Rounds For Time:

8 x Hang Power Snatch @Fitness: 75/55, Performance: 95/65, Sport: 115/75

30 x Double Unders (Fitness: 60 singles, Sport: 40 dubs)

—buy-out—

30 x Overhead Squats @Fitness: 75/55, Performance: 95/65, Sport: 115/75 (modify to front squats if severely limited by mobility so they can still use the appropriate weight even if that is heavier than their hang power snatches

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