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

10 x PVC Overhead Squats

5 x Hang Power Snatch @empty barbell

15:00-20:00

Explanation and Set-up for next section

20:00-33:00

3) Olympic Lifting:

Every Minute on the Minute for 8 minutes:

Power Snatch + Pause Touch N’ Go Power Snatch @60-70% and build (complete the power snatch, come back to hang, dead stop, then touch n’ go off ground to complete 2nd power snatch, same technique as clean last week)

*goal is to teach control and maintaining technique when doing TNG reps

Every Minute on the Minute for 5 minutes:

2 x TNG Power Snatch @75+% and build

*carry over the controlled technique from the first section for solid doubles

33:00-38:00

Explanation and set-up for MetCon

38:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

10 x Front Squats

20 x AbMat Sit-ups

10 x Box Jump Overs

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

Scaled: 95/65, 20/16”

Rx: 115/75, 24/20”

Rx+ 135/95, 30/24”

50:00-55:00

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