1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

5 x Upright Rows

4 x Muscle Cleans

3 x Front Squats

3) Olympic Lifting: Clean transition to squat

Every Minute on the Minute for 5 minutes:

Quick Power Clean x 3 (light weight, focus on transition, VIDEO)

*working on quick transition under the barbell, as soon as you launch think about pulling yourself under the bar instead of how high you can pull the bar

—2 minutes rest/transition to next OHS from the rack—

Every Minute on the Minute for 5 minutes:

Pause Front Squats x 2 (solid 3 second pause at the bottom)

*working on being comfortable in the bottom

4) MetCon:

As Many Rounds and Reps as Possible in 6 minutes x 2 sets on 2 minutes rest:

20 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

15 x Box Jumps @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24’

10 x KB AbMat Sit-ups @Fitness: 35/26, Performance: 53/35, Sport: 70/53 (hold KB on chest with both hands)

*pick up where you left off

*Pace: Aggressive: 1:45/round (7+ rounds), Solid: 2:00/round (6 rounds), Limit: 2:30/round (just under 5 rounds)