0:00-20:00 General Warm-up/Skill Work

20:00-36:00 Olympic Lifting

36:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

Skill Work:

Snatch

Olympic Lifting:

16-minute time block:

Work to Snatch 1-rep max

*can be power or squat, can be from the ground or the hang…your choice

Workout:

AMRAP 12:

3 Snatch Grip Deadlift @115/75

3 Hang Power Snatch

1 Rope Climb

*Pace: Aggressive: 12 Rounds, Solid: 11 Rounds, Limit: 10 Rounds

*Deadlift: keep your chest up as you touch n’ go each rep

*Power Snatch: keep your whole foot in contact with the ground as you lower to the hang position, good hip pop, pull elbows up and back, punch to the ceiling while dropping under the bar

*Rope: work on getting your feet at chest height or above when you clamp