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 Clean High Pulls

5 x Quick Power Cleans (CLICK for video)

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

Every 90 seconds for 12 minutes (8 sets):

Sets 1-2: 1 x Clean every 12 seconds for 1 minute @65% (5 reps, leaves 30 seconds rest)

Sets 3-4: 1 x Clean every 15 seconds for 1 minute @70% (4 reps, leaves 30 seconds rest)

Sets 4-8: 1 x Clean every 20 seconds for 1 minute @75% (3 reps, leaves 30 seconds rest)

—then—

Every Minute on the Minute for 4 minutes:

5 x Barbell Bent Over Rows

36:00-41:00

Explanation and set-up for MetCon

41:00-50:00

4) MetCon:

As Many Reps as Possible in 9 minutes:

20, 19, 18, 17, 16, etc.

Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

AbMat Sit-ups

50:00-55:00

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