0:00-7:00

1) GENERAL WARM-UP:

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

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

2 Rounds

10 x PVC Muscle Snatch

10 x PVC Overhead Squats

—then—

2 Rounds:

5 x Snatch Grip RDLs

5 x Snatch High Pulls

5 x Power Snatch

*empty barbell

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

Every Minute on the Minute for 16 minutes:

2 x Power Snatch @60+% and build every 2-4 sets

*Rx+: 1 x Squat Snatch (max above body weight)

*utilize the “Coaching EMOM” to make sure you get around to each athlete at least twice during the 16 minutes, focus on simple cues and corrections

36:00-41:00

Explanation and set-up for MetCon

41:00-52:00

4) MetCon:

For Time:

10 x Pull-ups

10 x Shoulder to Overhead

9 x Pull-ups

9 x Shoulder to Overhead

8 x Pull-ups

8 x Shoulder to Overhead

7 x Pull-ups

7 x Shoulder to Overhead

6 x Pull-ups

6 x Shoulder to Overhead

5 x Pull-ups

5 x Shoulder to Overhead

4 x Pull-ups

4 x Shoulder to Overhead

3 x Pull-ups

3 x Shoulder to Overhead

2 x Pull-ups

2 x Shoulder to Overhead

1 x Pull-up

1 x Shoulder to Overhead

*Pace: Aggressive: 8:00, Solid: 9:30, Limit: 11:00

Scaled: Pull-ups (any amount)/jumping pull-ups, 75/55

Rx: 95/65

Rx+: Chest to Bar, 115/75

*Depending on your skill set and strength, reps 10 down to 7 can be broken, but no more than two sets, 6 and down should be unbroken. Push Jerk is the most effective for S2OH, but push press can be better for those individuals who are still new to the movement.

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lat Stretch on rig or with PVC x 20 seconds each side

Pec stretch on rig x 20 seconds each side

Quad Stretch x 20 seconds each side