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

5 x Hang Clean High Pulls

5 x Hang Power Cleans

5 x Push Press

5 x Front Squats

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

30 Rounds for Time:

3 x Power Cleans + 3 x Front Squats + 3 x Shoulder to Overhead @Fitness: 135/95, Performance: 155/105, Sport: 185/125

*alternate rounds with partner

—buy-out—

100 x Pull-ups (Fitness: Ring Rows, Sport: Vest)

*split reps as needed

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order