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

5 x Hang Power Cleans

5 x Front Squats

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting:

Every 45 seconds for 15 minutes (20 sets):

1 x Clean @60+% (build slowly)

*opportunity for a lot of coaching and repetitions

35:00-40:00

Explanation and set-up for MetCon

40:00-52:00

4) MetCon:

As Many Reps as Possible in 5 minutes:

40 x Single DB Hang Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

Max Calorie Assault Bike with remaining time

—2 minutes rest—

As Many Reps as Possible in 5 minutes:

20 x Snatch @Fitness: 115/75, Performance: 135/95, Sport: 155/105

Max Calorie Row with remaining time

*start people at different AMREPs if needed because of large class

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