Specific Warm-up:

3 Rounds

10 Lateral Lunges

10 Hanging Knee Raises

—then—

4 Back Squats @50%

4 Back Squats @60%

4 Back Squats @70%

Lower Body Strength

15-minute time block:

Back Squat

5 sets of 4 reps @77.5-87.5%

*these should be HEAVY sets, plenty of time to take rest, lift heavy enough to need the rest, the 15 minutes would allow a set every 3 minutes, for those who cannot yet lift heavy enough to need this much rest you could have them go every 90 seconds (10 sets) to work on technique and repetition

*we are going to go to 5 reps next week, then back to triples to reach a 3-rep max

MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

1 Shuttle Run

2 Alternating DB Snatches

2 Shuttle Runs

4 Alternating DB Snatches

3 Shuttle Runs

6 Alt. DB Snatches

4/8, 5/10…etc.

*25ft zones, down AND back = 1 shuttle run

*Pace: 12 minutes is a time domain that is long enough to have some pacing to it, but short enough that the pace is a difficult one to maintain

*Shuttle Runs: stay on a consistent pace for the duration of the 12 minutes

*DB Snatch: choose the heaviest weight that still gives you a good opportunity to stay unbroken all the way through

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50