1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

5 x Hang Clean High Pulls

5 x Hang Power Cleans

5 x Front Squats

3) Olympic Lifting:

Running Clock:

Every Minute on the Minute for 4 minutes:

Minute 1: 5 x Cleans @50% (singles, not touch n’ go)

MInute 2: 4 x Cleans @60% (singles, not touch n’ go)

MInute 3: 3 x Cleans @70% (singles, not touch n’ go)

Minute 4: 2 x Cleans @75% (singles, not touch n’ go)

11 minute time block:

Work to Clean 1-rep max

*recommend starting at 80-85% and build from there over 5-6 sets

4) MetCon:

4 Rounds For Time:

12 x Thrusters

14 x Toes to Bar

200m Run (should take no longer than 1:15)

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

Beginner: 45/35, Lying Straight Leg Raises, 100m run

Intermediate: 75/55, Hanging Straight Leg Raises

Advanced: 95/65

Sport: 115/75