1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Lateral Band Walks

10 Banded Glute Bridges

10 Hollow Rocks

Barbell Front Rack Stretch

3) Lower Body Strength

15-minute time block:

Front Squat

5 sets of 6 reps

Sets 1-2: 75%

Sets 3-4: 80%

Set 5: 85%

4) MetCon:

AMREP 10:

10 Snatch

10 Toes to Bar

9 Snatch

9 Toes to Bar

8,7,6,5,4,3,2,1

*if you make it through 1, then start back at 10…through 1 on both movements would be 110 total reps

*Pace: Aggressive 130 Total Reps, Solid: 110 Total Reps, Limit: 90 Total Reps

Beginner: Lying Straight Leg Raises, 45/35

Intermediate: Hanging Straight Leg Raises, 65/45

Advanced: 75/55

Sport: 95/65