1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP:

3 Rounds

5 x Hang Power Cleans

5 x Front Squats

3) Olympic Lifting:

Every Minute on the Minute for 8 minutes:

Power Clean + Pause Touch N’ Go Power Clean @60-70% and build (complete the power clean, come back to hang, dead stop, then touch n’ go off ground to complete 2nd power clean)

*goal is to teach control and maintaining technique when doing TNG reps

Every Minute on the Minute for 5 minutes:

2 x TNG Power Cleans @75+% and build

*carry over the controlled technique from the first section for solid doubles

4) MetCon:

For Time:

50 x Wall Balls

400m Run (should take no more than 2:30)

30 x Burpees over MB

*Pace: Aggressive: 8:00, Solid: 9:30, Limit: 11:00

Beginner: 10/8, 200m Run, Sprawls

Intermediate: 14/10, 300m Run, Burpee step-over MB

Advanced: 20/14