0:00-7:00

1) GENERAL WARM-UP:

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

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds:

5 x PVC Muscle Snatch

5 x PVC Snatch Balance

5 x PVC Overhed Squats

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

16 minute time block:

Warm-up: 3 minutes of the time block

3 x Snatch @60%

2 x Snatch @70@

1 x Snatch @75%

1 x Snatch @80%

Working Sets: 13 minutes

Work to a 1-rep max Snatch (any style…from the ground, hang, power or squat)

36:00-41:00

Explanation and set-up for MetCon

41:00-51:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

5 x Deadlift

10 x Pull-ups

20 x Lateral Hops

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

Scaled: 155/105, Jumping or banded pull-ups, lateral line hops

Rx: 185/125

Rx+ 225/155, Chest to Bar

*challenging grip and pulling strength with high heart rate from the hops

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lat Stretch on rig or with PVC x 20 seconds each side

Pec stretch on rig x 20 seconds each side

Quad Stretch x 20 seconds each side