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:

2 Rounds:

10 x Push-ups

10 x Ring Rows

—then—

5 x Bench Press @40-50%

4 x Bench Press @50-60%

3 x Bench Press @60-70%

2 x Bench Press @70-75%

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Upper Body Strength

10 minute time block to reach Bench Press 1 rep max:

—2 minutes rest/warm-up for pulling—

6 minute time block:

2 rep max Weighted Strict Pull-up (Fitness: Snatch Grip Bent Over Row 2 rep max)

Formula for estimating max on Snatch Grip Row:

Weight used x reps = A

A x 0.0333 = B

B + Weight used = Estimated Max

*take this estimated max and divide it by your body weight, you need to be able to have an estimated max of 75-80% of your body weight to have the strength to do a pull-up

*NOTHING BUT CONFIDENCE!!

38:00-43:00

Explanation and set-up for MetCon

43:00-51:00

4) MetCon

As Many Rounds and Reps as Possible in 8 minutes:

7 x Toes to Bar (Fitness: Hanging Straight Leg Raises, Sport: 10 reps)

5 x Cleans @Fitness: 135/95, Performance: 155/105, Sport: 185/125

51:00-55:00

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