0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

5 x Snatch Grip RDLs

4 x Hang Snatch High Pulls

3 x Hang Power Snatch

2 x Overhead Squats

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Olympic Lifting:

Every 90 seconds for 15 minutes (10 sets):

2 x Complex

Snatch High Pull + Hang Power Snatch

*begin around 60% and build

37:00-44:00

Explanation and set-up for MetCon

44:00-55:00

4) MetCon:

5 Rounds For Time:

15 x Wall Balls

12 x Single KB Upright Row

9 x MB Sprawl to Slam

*Pace: Aggressive: 8:00, Solid: 9:30, Limit: 11:00

Beginner: 10/8, 26/18, Up Downs

Scaled: 14/10, 35/26

Rx: 20/14, 53/35

Rx+: 30/20, 70/53

55:00-60:00

5) COOL-DOWN