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

4 x Hang Power Clean

3 x Front Squats

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

Every Minute on the Minute for 16 minutes:

Sets 1-4: Above Knee Pause Clean High Pull x 2 @65-70% (start from the top, go down to just above knee, solid 3 second pause, then complete high pull)

Sets 5-8: Hang Clean High Pull x 2 @70-75%

Sets 9-12: Above Knee Pause Power Clean x 1 @75-80% (start from the top, go down to just above knee, solid 3 second pause, then complete power clean)

Sets 13-16: Hang Power Clean x 1 @80+%

36:00-41:00

Explanation and set-up for MetCon

41:00-53:00

4) MetCon:

Partner As Many Rounds and Reps and Possible in 12 minutes:

2 x Rope Climbs (Fitness: 30 x Ring Rows, split reps as needed)

12 x Back Squat @Fitness: 115/75, Performance: 135/95, Sport: 155/105 (split reps as needed)

18 x Partner Plate Sit-ups @Fitness: 15/10, Performance: 25/15, Sport: 35/25…sit-up hand plate to partner, 18 total, 9 per person)

*not a huge fan of transferring weight to your back from the ground so if the back squats can be taken from the rack that would be ideal, if limited rack space because of class size then the weight is light enough that it should be okay

53:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each side

Iron Cross x 5 each way

Scorpions x 5 each way