1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

30sec x Plate Hold (15sec each side)

20sec x Russian Twists

10 x Glute Bridges

—then—

Warm-up to 70% of your Bench Press max

3) Upper Body Strength: Main Lift

Alternating Every Minute on the Minute for 14 minutes (7 sets each):

5 x Pause Bench Press @60% and build (solid 3-second pause on chest, stay tight)

10 x Double DB Alternating Bent Over Row (hold both DBs, alternate rows for 10 total, 5 per arm)

4) Upper Body: Auxiliary

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

16 x Single Arm DB Lateral Raise (8 each arm)

16 x Single Arm DB Reverse Flys (8 each arm)

5) Finisher:

For Time:

30 x Hang Power Cleans

*20 Lateral Bar Hops every time you break

Pace: Aggressive: 2:30, Solid: 3:00, Limit: 3:30

*goal is 2-3 sets for the hang power cleans

Beginner: 75/55, line hops

Intermediate: 95/65, line hops

Advanced: 115/75

Sport: 135/95