0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-43:00 Transition to MetCon

43:00-55:00 Metcon

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

5 Hang Snatch High Pulls

4 Hang Power Snatch

3 Overhead Squats

3) Olympic Lifting:

Every Minute on the Minute for 16 minutes:

Minutes 1-8: Above Knee Pause Power Snatch

Minutes 9-16: Power Snatch + Hang Power Snatch

*above knee pause power snatch: stand all the way up, come down to just above knee, solid 3-second pause, shoulders should be over or slightly in front of the bar, whole foot in contact with the ground, solid transition to the launch point at mid thigh, good hip drive and complete the power snatch, weight should be moderate so it is challenging but very doable to keep everything locked in

*work to heavy weight for the power snatch + hang power snatch (Rx+hang squat snatch) complex, focus on good technique and keeping that dialed in as you increase weight

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

100m Run

10 MB Slams

5 Bar Muscle-ups

*this is about being slow and steady, find a pace from the beginning you can stick with

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 20/10, 10 Ring Rows + 10 Bench Dips = 5 Bar MU

Scaled: 10 Pull-ups + 10 Dips = 5 Bar MU

Rx: 50/35

55:00-60:00

5) COOL-DOWN