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 RDLs

5 x Hang Power Cleans

5 x Push Press

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Full Body Strength:

Every 2 Minutes for 12 minutes (6 sets):

4 x Deadlift + 3 x Hang Power Cleans + 2 x Shoulder to Overhead

*complete all reps without putting the bar down, build to heaviest weight on complex

32:00-37:00

Explanation and set-up for MetCon

37:00-51:00

4) MetCon:

As Many Rounds as Possible in 6 minutes:

15/12 x Calorie Row

15 x Toes to Bar (Fitness: Knee Raises)

—2 minutes rest—

As Many Rounds as Possible in 6 minutes:

15/12 x Calorie Bike

15 x MB Slams @Fitness: 25/15, Performance: 35/20, Sport: 50/35

*start people at different AMRAPs if needed because of class size

51:00-55:00

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