1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

Hang Clean High Pulls x 3

Hang Power Cleans x 4

Front Squats x 5

3) Olympic Lifting: Clean transition to squat

Every Minute on the Minute for 5 minutes:

Hang Clean High Pull + Hang Power Clean + Pause Front Squat @50+% and build

—1 minute rest/transition—

Every Minute on the Minute for 8 minutes:

Power Clean + Front Squat + Hang Squat Clean @60+% and build

*steady build towards your starting weight for the MetCon

4) MetCon

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

Max Burpee to MB Over Shoulder @Fitness: 35/20, Performance: 50/35, Sport: 70/50

Max Weight Clean (as many attempts as you want within the minute, any style of clean: hang, from the ground, power or squat, build to as heavy weight as you can over the 5 sets)

*score is your heaviest weight lifted + burpee MB reps

*Pace/Strength: Aggressive: 15+ burpee MBs/round, 1.25 x BW for max weight, Solid: 10-14 burpee MBs/round, BW for max weight, Limit: 6-10 burpee MBs/round, 0.75 x BW for max weight