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

10 x Empty Barbell Good Mornings

10 x Empty Barbell Floor Press

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Full Body Strength:

Every 90 seconds for 7:30 (5 sets):

2 x Deadlift @80+% and build

—2:30 rest/set-up for bench (until the 10 minute mark)—

Every 90 seconds for 7:30 (5 sets):

7 x Bench Press @65+% and build

38:00-43:00

Explanation and set-up for MetCon

43:00-51:00

4) MetCon:

For Time:

30 x Thrusters @Fitness: 75/55, Performance: 95/65, Sport: 115/75

30 x Toes to Bar (Fitness: Hanging Straight Leg Raises)

30 x Cleans @Fitness: 155/105, Performance: 165/115, Sport: 185/125

30 x Toes to Bar (Fitness: Hanging Straight Leg Raises)

*for the performance and sport level if you add 35s/25s to the bar that will get you to the clean weight

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