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 Sprawls

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Conditioning/Core:

14 minute time block to complete:

1,000m/800m Row

Barbell Rollouts 4 sets of 6

Seated Good Mornings 4 sets of 6

34:00-39:00

Explanation and set-up for MetCon

39:00-51:00

4) MetCon:

As Many Reps as Possible in 12 minutes

Double Unders x 10,20,30,40,etc (Fitness: Singles x 20,40,60,80,etc)

Single DB Hang Clean & Jerks x 5,10,15,20,etc @Fitness: 35/20, Performance: 50/35, Sport: 70/50

*see rep chart at bottom

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

Rep Chart:

Round of Clean & Jerks = Total Reps

5 = 15

10 = 45

15 = 90

20 = 150

25 = 225

30 = 315

35 = 420