1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 x Slow Power Clean (VIDEO)

4 x Hang Power Clean

5 x Front Squats

3) Olympic Lifting:

Every Minute on the Minute for 6 minutes:

Minutes 1-3: Slow Power Clean x 2

Minutes 4-6: Catch Pause Power Clean + Front Squat (dead stop pause in the power catch position, stand, complete front squat, checking foot position…in the pause are you in your front squat stance?)

Every Minute on the Minute for 9 minutes:

1 x Squat Clean @75% and build to heavy single

*carry over the technical/positional work of the first 6 minutes into solid squat cleans

4) MetCon:

3 Rounds For Time:

30 x Box Jumps

20 x Deadlift

12 x Shoulder to Overhead (same as deadlift weight)

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

*heavier shoulder to overhead, should be VERY challenging to do unbroken, most likely 2 sets

Beginner: 16/12”, 115/75

Intermediate: 20/16”, 135/95

Advanced: 24/20”, 155/105

Sport: 24/20”, 165/115