1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

5 Hang Clean High Pulls

5 Muscle Cleans

5 Front Squats

3) Olympic Lifting:

15 min block:

Warm-up:

6 x Hang Power Cleans @40%

4 x Hang Power Cleans @50%

2 x Hang Power Cleans @60%

—then—

Hang Power Clean unbroken sets:

2 x 10 (goal is @> or = to 62.5%)

2 x 7 (goal is @> or = to 67.5%)

2 x 4 (goal is @> or = to 72.5%)

*complete heaviest weight you can at each weight

4) MetCon:

EMOM 11:

Minutes 1-3: 10 Russian KB Swings + Max MB Russian Twists in time remaining

Minute 4: Rest

Minutes 5-7: 10 Russian KB Swings + Max Ring Rows in time remaining

Minute 8: Rest

Minutes 9-11: 10 Russian KB Swings + Max Wall Balls in time remaining

*Pace: Aggressive: 200 Total Reps, Solid: 180 Total Reps, Limit: 150 Total Reps

*reps = twists + ring rows + wall balls

*unbroken on the swings, steady pace on all other movements

Beginner: 26/18, 10/8

Intermediate: 35/25, 14/10

Advanced: 53/35, 201/4

Sport: 70/53, 20/14