1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

5 x RDLs

4 x Hang Power Clean

3 x Front Squats

3) Barbell Cycling:

15 minute time block:

3 sets of 6 Power Cleans @72.5+% and build

3 sets of 4 Power Cleans @77.5+% and build

3 sets of 2 Power Cleans @82.5+% and build

*unbroken reps, work to as heavy as you can with each rep range with solid technique

*Fitness recommendation: 15 sets of 2 Power Cleans…still working on connecting reps but in small doses to keep technique from suffering, can treat it as an EMOM so they stay on task and with the class…if your max is below your body weight or you don’t know your max this is a good level

4) MetCon:

As Many Rounds and Reps as Possible in 5 minutes x 2 rounds, 1 minute rest in between:

6 x Burpees

12 x Shoulder Height KB Swings @Fitness: 35/36, Performance: 53/35, Sport: 70/53

24 x Double Unders (Fitness: Plate hops @8”…2 x 45# rubber plates stacked)

*score is rounds and reps…pick up where you left off after the rest

*Pace: Aggressive: 9+ rounds, Solid: 8+ rounds, Limit: 7+ rounds