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

2 Rope Pulls

4 Hang Snatch High Pulls

4 Hang Power Snatch

10 Lateral Barbell Hops

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Skillz: Rope Climbs and Box Jumps

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

2 Foot Clamps

6 Broad Jumps

3 Hang Snatch High Pulls @60-70%

*working on getting a solid foot clamp and/or getting your feet higher when clamping, this is practice for the MetCon

*working on POWER, max distance jump and very soft landing with hips above knees (athletic stance)

*Hang Snatch High Pulls as technical work for the MetCon

34:00-41:00

Transition for MetCon

41:00-55:00

4) MetCon:

AMRAP 14:

400m Run

10 Snatches

2 Rope Climbs

*Pace: Aggressive: 4 Rounds, Solid: 3.5 Rounds, Limit: 3 Rounds

Beginner: 200m Run, 75/55, 12 Barbell Bent Over Rows

Scaled: 300m Run, 95/65, 12 Barbell Bent Over Rows

Rx: 115/75

Rx+: 135/95, 1 Legless/1 Regular

55:00-60:00

5) COOL-DOWN