1) GENERAL WARM-UP:

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

2) Specific Warm-up:

2 Rounds

20sec Front Rack Stretch

10 Front Squats

20 Lateral Hops over the bar

—then—

3 Rounds

5 Hang Clean High Pulls

4 Hang Power Cleans

3 Pause Front Squats

3) Olympic Lifting:

Every 90 seconds for 7:30 (5 sets):

3 x Complex: Hang Power Cleans + Pause Front Squats @65% and build

*you may put the bar down in between reps of the complex

—2 minutes rest/weight change—

Every 90 seconds for 7:30 (5 sets):

3 Below Knee Pause Snatch High Pulls @60% and build

*start from the ground, come up to just below the knee, solid 3-second pause, complete the high pull

4) MetCon:

As Many Reps as Possible in 9 minutes:

10 Hang Power Cleans

10 Box Jumps

9 Hang Power Cleans

9 Box Jumps

8..7…etc.

*if you get through 1, start back at 10

*getting through 10 to 1 of both would be 110 reps

Pace: Aggressive: 120 Reps, Solid: 100 Reps, Limit: 85 Reps

Beginner: 75/55, 16/12”

Intermediate: 95/65, 20/16”

Advanced: 115/75, 24/20”

Sport: 135/95, 24/20”