0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-38:00 Olympic Lifting

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 PVC Pass Throughs

10 PVC Around the Worlds (5 each way)

10 Overhead Squats

—then—

3 Rounds

5 Hang Snatch High Pulls

4 Hang Power Snatch

3 Overhead Squats

2) Olympic Lifting:

18 minute time block

6 sets

4 Hang Power Snatch @65-75% of snatch 1rm

12 Single Arm DB/KB Overhead Squats (6 each side)

*do both movements back to back then rest

*record your heaviest weight for each movement

3) Workout:

AMRAP 10:

6 Shoulder to Overhead @135/95

8 Toes to Bar

Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Beginner: 75/55, Lying Straight Leg Raises

Scaled: 115/75, Hanging Straight Leg or Knee Raises

Rx: 135/95

4) COOL-DOWN