1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Lateral Hops over Bar

5 Muscle Cleans

5 Front Squats

3) Olympic Lifting:

Every Minute on the Minute for 14 minutes:

Minutes 1-7: 1 x Above Knee Pause Power Clean

Minutes 8-14: 1 x Hang Power Clean + Front Squat

*above knee pause power cleans: stand all the way up, come down to just above knee, solid 3-second pause, shoulders should be over or slightly in front of the bar, whole foot in contact with the ground, solid transition to the launch point at mid thigh, good hip drive and complete the power clean, weight should be moderate to heavyish so it is challenging but very doable to keep everything locked in

*work to heavy weight for the hang power clean + front squat complex, when you catch in your power clean position your feet should already be in your squat stance, if they are too wide, back the weight off so you can accomplish this

4) MetCon:

3 Rounds For Time:

10 Squat Cleans

20 Toes to Bar

40 Double Unders

*squat cleans are from the ground, we worked on good positions for cleans and squats in the first section, carry this over to the squat cleans

*Pace: Aggressive: 9:30, Solid: 11:00, Limit: 12:00

Beginner: 95/65, Lying Straight Leg Raises, Line Hops

Intermediate: 135/95, Hanging Straight Leg Raises, Single Unders

Advanced: 155/105

Sport: 185/125