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 American KB Swings

15:00-20:00

Explanation and Set-up for next section

20:00-39:00

3) Conditioning:

Row Pyramid

Running Clock

0:00-3:00: 250m/200m Row

3:00-7:00: 400m/320m Row

7:00-12:00: 500m/400m Row

12:00-16:00: 400m/320m Row

16:00-19:00: 250m/200m Row

*should be enough time for two people to get the row down within each time frame

39:00-44:00

Explanation and set-up for MetCon

44:00-52:00

4) MetCon:

For Time:

90 x Double Under (Fitness: 120 Singles)

30 x Single DB Hang Clean & Jerks @Fitness: 35/20, Performance: 50/35, Sport: 70/50

60 x Double Under (Fitness: 120 Singles)

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

30 x Double Under (Fitness: 120 Singles)

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

52:00-55:00

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