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:

3 Rounds

5 x Snatch Grip RDLs

5 x Hang Power Snatch

5 x Overhead Squats

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Olympic Lifting:

Every Minute on the Minute for 8 minutes:

Hang Power Snatch + Pause Touch N’ Go Power Snatch + Overhead Squat @50-60% and build (complete the hang power snatch, come back to hang, dead stop, then touch n’ go off ground to complete power snatch, then complete overhead squat)

*goal is to teach control and maintaining technique when doing TNG reps

—1 minute rest—

Every Minute on the Minute for 5 minutes:

Hang Power Snatch + TNG Squat Snatch @65+% and build

*carry over the controlled technique from the first section for solid doubles

*if mobility is severely limiting then hang power snatch + TNG power snatch + overhead squat as low as you can

34:00-39:00

Explanation and set-up for MetCon

39:00-51:00

4) MetCon:

For Time:

60 x Single DB Lunges

50 x MB Slams

40 x Single DB Lunges

30 x MB Slams

*Limit: 12:00

Scaled: 35/20, 25/15

Rx: 50/35, 35/20

Rx+ 70/50, 50/35

51:00-55:00

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