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 Push-ups

10 x Ring Rows

—then—

8 x Bench Press @40-50%

6 x Bench Press @50-60%

4 x Bench Press @60-65%

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Upper Body Strength:

Alternating Every Minute on the Minute for 12 minutes (6 sets of each):

Tempo Bench Press x 2 @70+% (313…solid 3 second lowering, dead stop, 3 second back up)

Tempo Pull-ups x 2 (weighted if you can, 313…solid 3 second lowering, dead stop, 3 second back up, Fitness: Tempo Ring Rows x 4)

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon

4 Rounds For Time:

40 x Double Unders (Fitness: 80 singles)

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

10 x Hang Power Snatch @Fitness: 75/55, Performance: 95/65, Sport: 115/75

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side