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 Clean High Pulls

5 x Hang Power Cleans

15:00-20:00

Explanation and Set-up for next section

20:00-37:00

3) Olympic Lifting:

Every Minute on the Minute for 4 minutes (4 sets):

2 x Hang Clean High Pulls @50+% (build)

—1 minute rest (until the 5 minute mark)—

Every 90 seconds for 12 minutes (8 sets):

Complex: Hang Power Clean + Power Clean + Hang Power Clean + Power Clean

*must keep the barbell in your hands for entire complex (build to heaviest weight you can with good technique)

37:00-42:00

Explanation and set-up for MetCon

42:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

30 x Plate Ground to Overhead @Fitness: 25/15, Performance: 35/25, Sport: 45/35

40 x Russian Twists @Fitness: 25/15, Performance: 35/25, Sport: 45/35 (40 total, 20 each way)

50m x Plate Carry @Fitness: 25/15, Performance: 35/25, Sport: 45/35 (carry however you want)

52:00-55:00

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