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 x Empty Barbell Back Squats

10 x Empty Barbell Push Press

10 x Empty Barbell Bent Over Rows

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Flex Friday:

Every Minute on the Minute for 6 minutes:

Sets 1-3: Pause Bench Press x 2 @80-85% (solid 3 second pause at the bottom)

Sets 4-6: Bench Press x 2 @85-95%

—1 minute rest—

Alternating Every Minute on the Minute for 8 minutes (4 sets of each):

Single Arm DB Curls x 6 each arm

Barbell Skull Crushers x 8

35:00-40:00

Set-up and explanation of MetCon

40:00-52:00

4) MetCon:

Alternating EMOM 12:

40 seconds x Max Double DB Hang Clean & Jerk @Fitness: 25/15, Performance: 35/20, Sport: 50/35

40 seconds x Max Calorie Row

Rest

*partner up and stagger the start…partner 1 does C&J while partner 2 waits, partner 1 moves to row while partner 2 moves to C&J, partner 1 moves to rest while 2 moves to row, partner 1 is back to C&J while 2 rests, etc.

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order