1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

6 Clean High Pulls

6 Push Jerk

12 Lateral Bar Hops

3) Olympic Lifting:

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

2 Power Clean + Push Jerk

*must complete power clean + jerk, you can set down the barbell before rep two, these should be HEAVY reps

—90 seconds rest (until 9:00 mark)—

Every Minute on the Minute for 5 minutes:

3 Barbell Bent Over Rows

*increase the weight from previous weeks since the reps have dropped

4) MetCon:

For Time:

100 Double Unders

15 Power Cleans (weight #1)

80 Double Unders

12 Power Cleans (weight #2)

60 Double Unders

9 Power Cleans (weight #3)

40 Double Unders

*Pace: Aggressive: 8:00, Solid: 9:00 Limit: 10:00

Beginner: 75/55, 95/65, 115/75, Line Hops

Intermediate: 135/95, 155/105, 165/115, Single Unders

Advanced: 165/115, 185/125, 205/145

Sport: 185/125, 205/145, 225/155