0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-42:00 Transition to Workout
42:00-55:00 Workout
55:00-60:00 Cool-down
WARM-UP:
5 Snatch Grip RDLs
5 Hang Snatch High Pulls
5 Hang Power Snatch
5 Overhead Squats
Olympic Lifting:
15-minute time block:
3x2+2 Hang Power Snatch + Overhead Squat @70% and build
3x2 Hang Squat Snatch @75% and build
Workout:
5 Rounds For Time:
20 Alt. DB Snatch @50/35
10 Burpees
10 Box Jump Overs @24/20”
*Pace: Aggressive: 10:30, Solid: 11:30, Limit: 13:00
*DB Snatch: no more than two sets in the later rounds, chest up, good push with the legs to get momentum into the DB
*Burpees: push the pace on these
*Box Jump Overs: steady pace throughout