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 Hang Snatch High Pulls

5 x Hang Power Snatch

5 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

Hang Snatch High Pull + Power Snatch

*begin at 60-65% of your snatch 1rm and build

*keep the bar in your hands for the high pull and power snatch, you may set down the bar before doing your second complex

37:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

For Time:

10 x Thrusters

1 x Rope Climb

9 x Thrusters

1 x Rope Climb

8 x Thrusters

1 x Rope Climb

7 x Thrusters

1 x Rope Climb

6 x Thrusters

1 x Rope Climb

5 x Thrusters

1 x Rope Climb

4 x Thrusters

1 x Rope Climb

3 x Thrusters

1 x Rope Climb

2 x Thrusters

1 x Rope Climb

1 x Thrusters

1 x Rope Climb

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

Beginner: 45/35, 10 to 1 on ring rows as well

Scaled: 75/55, Half or 3/4 rope climbs or 10 to 1 side to side knee raises

Rx: 95/65

Rx+: 115/75, Legless

55:00-60:00

5) COOL-DOWN