1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

5 x Muscle Cleans

5 x Front Squats

3) Olympic Lifting:

16 minute time block:

Warm-up: 2 minutes of the time block

2 x Cleans @50%

2 x Cleans @60@

2 x Cleans @70%

1 x Clean @75%

Working Sets: 13 minutes (going roughly every 90 seconds)

3 sets of 1 @80+%

3 sets of 1 @85+%%

3 sets of 1 @AHAP (As Heavy As Possible with good technique)

4) MetCon:

12 Rounds For Time:

6 x Toes to Bar

3 x Clusters (squat clean into a thruster)

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

Beginner: Lying Straight Leg Raises, 75/55

Intermediate: V-ups, 95/65

Advanced: 115/75