1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

5 Hang Clean High Pulls

4 Hang Power Cleans

3 Push Jerks

3) Olympic Lifting:

Every 2 minutes for 10 minutes (5 sets):

5 Hang Power Clean and Push Jerks

—1 minute rest/transition—

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

24 Single DB Bent Over Rows (12 each arm)

4) MetCon:

As Many Reps as Possible in 8 minutes:

2 Hang Power Cleans

2 Back Rack Lunges

4 Hang Power Cleans

4 Back Rack Lunges

6,8,10…etc.

*Pace: Aggressive: 90 total reps, Solid: 78 total reps, Limit: 66 total reps

Beginner: 75/55

Intermediate: 95/65

Advanced: 115/75

Sport: 135/95