1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

5 x Hang Clean High Pulls

5 x Hang Power Cleans

5 x Front Squats

3) Olympic Lifting:

Every 90 seconds for 15 minutes (10 sets):

Complex:

1 x Power Clean + 2 x Front Squat + 1 x Power Clean

*start at around 60% and build

4) MetCon:

For Time:

20/14 x Calorie Bike

30 x Toes to Bar

40 x Deadlift

*EMPTY. IT. OUT.

*stagger the start so everyone can go in this order, cheer on your classmates

*Pace: Aggressive: 5:00, Solid: 6:00, Limit: 7:00

Beginner: 15/11 x Calorie Bike, Double KB Deadlift, Lying Straight Leg Raises

Intermediate: 155/105, Hanging Straight Leg Raises

Advanced: 185/125

Sport: 225/155