1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Single DB Bent Over Rows (5 each arm)

8 x Single DB Lunges (4 each leg)

6 x Single DB Split Jerk (3 each side)

3) Olympic Lifting: Jerk

Every Minute on the Minute for 7 minutes:

1 x Push Jerk (build to heavy or 1 rm)

—1 minute rest/set-up for next movements—

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

Barbell Front Rack Step-ups x 6 (3 each leg…box height that puts your leg at roughly 90 degrees when foot is on the box)

Snatch Grip Bent Over Rows x 6

*build in weight as you can

*the front rack step-ups are continuing to prepare for working on the split jerk, the snatch rows continue to develop a strong back which carries over to a stronger push and shoulder health

4) MetCon:

4 x 2 minute Rounds:

Max Unbroken Cleans (descending weight, can be any style…from the ground, hang, power or squat or any combination)

*must be continuous motion with minimal pauses, must keep the barbell in your hands, once you drop that’s it

Max Lateral Bar Burpees until 2 minute mark

*1 minute rest between rounds

Fitness: 135/95, 115/75, 95/65, 75/55, 65/45

Performance: 155/105, 135/95, 115/75, 95/65

Sport: 165/115, 155/105, 135/95, 115/75

*score is total reps: cleans + burpees

*Pace: Aggressive 160 reps, Solid 130 reps, Limit 100 reps

Private Client Considerations:

Strength Clients:

• Same Day: refer to Auxiliary Menu for core or fitness options

• General: if there goal is strength, there isn’t really an issue with doing more strength, if they just did the same movements the day before or will the day after then refer to the Auxiliary Menu for core or cardio/endurance options

Fitness/Cardio Clients:

• Same Day: refer to Auxiliary Menu for strength

• General: once again is this is there goal, I don’t see an issue with doing more, but if they did similar thing the day before or will the day after then refer to the Auxiliary Menu for either strength or cardio/endurance

Weight Loss Clients:

• Same Day: if they did cardio on a class cardio day then refer to Auxiliary Menu for strength options, if did strength on class strength day then refer to Auxiliary Menu for cardio/endurance options

• General: very partial to strength for these clients, can always refer to Auxiliary Menu for strength

Skillz Clients:

• Same Day: refer to Auxiliary Menu for strength, upper or lower options depending on what skill they are looking to get or core work

• General: very partial to strength for these clients, can always refer to Auxiliary Menu for strength

Olympic Lifting Clients:

• Same Day: refer to Auxiliary Menu for strength or core options

• General: very partial to strength for these clients, can always refer to Auxiliary Menu for strength