0:00-15:00 General Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-36:00 Olympic Lifting
36:00-45:00 Transition to Workout
45:00-55:00 Workout
55:00-60:00 Cool-down
SPECIFIC WARM-UP:
5 Muscle Snatch
5 Overhead Squats
5 Hang Squat Snatch
Olympic Lifting:
16-minute time block:
Work to heavy weight in the complex
3 Snatch Grip Deadlift +
2 Power snatch +
1 Hang Power Snatch
Workout:
8 Rounds For Time:
6 Overhead Squats @115/75
10 Pull-ups
*Pace Goal: 8:00-10:00
*Overhead Squats: if mobility is the limiting factor do front squats possible with a heavier weight, all rounds should be unbroken
Pull-ups: try to stay unbroken, no more than 2 sets