0:00-10:00

1) GENERAL WARM-UP:

2 rounds

Up Dog x 20 seconds

Down dog x 20 seconds

Standing arm across body shoulder stretch x 20 seconds each way

—then—

2 rounds

PVC Pass Throughs x 10

PVC Overhead Squats x 10

10:00-17:00

2) Coaching Section:

• Quick power snatch (VIDEO) + overhead squat: 6 reps

  • Empty barbell, training bar or PVC. On command, have them start tall, say “pull” they will pull the barbell up with elbows high and pointing back as if elbowing someone behind you, brief pause, say “drop” they will drop quickly into a power snatch catch and have a strong overhead position. Brief pause, say “stand” then say “squat”. Don't be afraid to hold them in positions. Repeat for prescribed reps.

• Double Deadlift squat snatch (VIDEO): 6 reps

  • Light weight. On command. Start with barbell on the ground. Say “knee” they bring the barbell to the knee. Look at positioning, shoulders should be over or slightly in front of the bar, whole foot in contact with the ground, say “down” the go back down, say “knee” they go back to their knee, say “go” they complete the squat snatch. Don’t be afraid to hold them in positions. Repeat for prescribed reps.

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Olympic Lifting:

Running Clock:

Every Minute on the Minute for 4 minutes:

Minute 1: 5 x Snatch @50% (singles, not touch n’ go)

MInute 2: 4 x Snatch @60% (singles, not touch n’ go)

MInute 3: 3 x Snatch @70% (singles, not touch n’ go)

Minute 4: 2 x Snatch @75% (singles, not touch n’ go)

11 minute time block:

Work to Snatch 1-rep max

*recommend starting at 80-85% and build from there over 5-6 sets

37:00-44:00

Rest/transition to next section

44:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

11 x Pull-ups

11 x Deadlift

11 x Burpees

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: Ring Rows, 135/95, Up Downs if needed

Scaled: Jumping/banded, 155/105

Rx: 185/125

55:00-60:00

5) COOL-DOWN