1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

Barbell Front Rack Stretch

5 Infant Squats

10 Hollow Rocks

3) Lower Body Strength

15-minute time block:

Work to Front Squat 6-rep max

*use first 6 minutes as continued warm-up, 2-3 reps at 50-65%, then do a set every 3 minutes (3 sets), first set should be 100% guaranteed, second set challenge yourself, third set FAFO

*you can estimate your 1-rep max with this formula:

Weight x Reps = A

A x 0.0333 = B

Weight + B = Estimated max

Example if you did 185 for 6 reps

185 x 6 = 1,110

1,110 x 0.0333 = 36.96

185 + 36.96 = 221.96 (Rounded to 220)

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

6 Cleans

12 Alt. Pistols

*increase clean weight at 3:00, 6:00, 9:00 minute marks

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

Beginner: 65/45, 75/55, 95/65, Single DB Lunges @25/15

Intermediate: 115/75, 135/95, 155/105, Double DB Lunges @35/20

Advanced: 155/105, 165/115, 185/125

Sport: 165/115, 185/125, 205/145