1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Barbell Front Rack Stretch (5 each side, VIDEO)

5 x Hang Power Cleans

5 x Front Squats

3) Olympic Lifting:

Every 90 seconds for 15 minutes (10 sets):

Clean Complex

Power Clean + Hang Power Clean + Front Squat

*begin at 65-70% of your clean max and build

4) MetCon:

10 Rounds For Time:

5 x Deadlift

10 x Push-ups

10 x Lateral Bar Hops

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

Beginner: 135/95, knees or hands elevated push-ups, Line hops

Intermediate: 155/105, knees or hands elevated push-ups, Line hops

Advanced: 185/125

Sport: 205/145, hand release push-ups