1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

Hang Clean High Pull x 3

Power Clean x 4

Front Squats x 5

3) Olympic Lifting: Cleans

Every Minute on the Minute for 4 minutes:

Pause Power Front Squat x 2 @70+% of clean max and build

*working on body position in the catch, squat depth is the level of a deep power clean catch, brace core, elbows up, SOLID 5 second pause each rep

—1 minute rest/transition out of the rack—

Every Minute on the Minute for 6 minutes:

Power Clean @70+% and build

4) MetCon

Alternating Every 2 minutes for 16 minutes (4 sets):

8 x Squat Cleans @Fitness: 135/95, Performance: 165/115, Sport: 185/125 + Max Toes to Bar until the 2 minute mark (Fitness: Hanging Straight Leg Raises)

Rest

*squat cleans should be moderate to heavy singles, if you are smashing through TNG and/or in 45 seconds or less then put on more weight

*split class if needed because of rig space

*Pace: Aggressive: 1:00 for squat cleans/80+ T2B, Solid: 1:10 for squat cleans/60+ T2B, Limit: 1:20 for squat cleans/40+ T2B