1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Ring Rows

10 x Air Squats

10 x Sit-ups

3) Olympic Lifting: Cleans

Every Minute on the Minute for 8 minutes:

Sets 1-4: 2-position Clean High Pull + Slow Clean High Pull @50+%

Sets 5-8: Clean High Pull + Hang Power Clean + Front Squats @60+%

10 minute block:

work to 1 rep max (from the ground, squat or power clean)

4) MetCon:

As Many Reps as Possible in 8 minutes:

Burpees x 2,4,6,8,etc.

Cleans x 1,2,3,4,etc. @Fitness: 155/105, Performance: 165/115, Sport: 185/125

*Feel: Happy Medium (lean towards full send)

*Limit 60+ reps

Chart:

1 = 3

2 = 9

3 = 18

4 = 30

5 = 45

6 = 63

7 = 84

8 = 106

9 = 133

10 = 163