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

10 PVC Pass Throughs

10 PVC Around the Worlds (5 each way)

10 Overhead Squats

—then—

3 Rounds

5 x Hang Snatch High Pulls

4 x Hang Power Snatch

3 x Overhead Squats

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Olympic Lifting:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

5 Snatch High Pulls

10 Single Arm DB/KB Overhead Squats (5 each side)

—1 minute rest/weight change—

Every Minute on the Minute for 5 minutes:

5 Muscle Snatch

*snatch high pulls: reps 1-2 should feel easy and fast, reps 3-4 should start to feel heavy, rep 5 should be challenging but doable to keep technique locked in, if you need to pause or re grip in between that is allowed, but all 5 reps must be completed without putting the barbell down, starting around 65% of your snatch 1rm is a good recommendation

*muscle snatch: reps 1-2 should feel light and fast, reps 3-4 should feel moderate but still able to keep the bar close with a good elbow drive up and back and then a punch to the ceiling, rep 5 should require focus to keep the pull and punch in a good bar path

38:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) MetCon:

As Many Rounds as Possible in 10 minutes:

6 Shoulder to Overhead

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

Rx+: 155/105

55:00-60:00

5) COOL-DOWN