0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice
Two components should always be involved in this section:
increase their heart rate/core temperature with movements like mountain climbers, jumping jacks, 100-200m jog, 2 minutes row or bike, etc.
general stretches that get the big muscles of the upper and lower body
Have some fun coming up with creative ways to get people warm and loose. This is also a great opportunity to break the ice by talking to members or the class as a whole about their day or the workout or anything like that while they are warming up
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP: 3 Rounds
5 x Hang Snatch High Pulls
5 x Hang Power Snatch
5 x Overhead Squats
15:00-20:00
Explanation and Set-up for next section
20:00-33:00
3) Olympic Lifting: Snatch
Every 30 seconds for 2:30 (5 rounds): 3 sets, 2:30 rest in between sets
Round 1: 1 rep
Round 2: 2 reps
Round 3: 3 reps
Round 4: 4 reps
Round 5: 5 reps
*Set 1: Hang Power Snatch @60-65% (same weight for all rounds), Set 2: Overhead Squats @65-70% (same weight for all rounds), Set 3: Power Snatch @70-75% (same weight for all rounds)
*3,2,1…go you complete 1 x hang power snatch, at the 30 seconds mark you complete 2, at the 1 minute mark you complete 3, at the 1:30 mark you complete 4, at the 2:00 mark you complete 5, rest for 2:30 (until the 5:00 mark if using a running clock), then a new set begins…same set-up but with overhead squats this time, after the rest a new set begins but with power snatch
*Front Squats if mobility limited on OHS
33:00-38:00
Set-up/explanation of next section
38:00-50:00
4) MetCon:
As Many Rounds and Reps as Possible in 12 minutes:
60 x Double Unders (Scaled 120 x Single Unders)
20 x Pull-ups (Rx+ Chest to Bar, Scaled: Jumping Pull-ups)
20 x Alternating DB Snatch @Rx+ 70/50, Rx 50/35, Scaled 35/20
50:00-55:00
Clean-up/scores on board
55:00-60:00
Cool-down: 3 Rounds
Hamstring Stretch x 20 seconds each side
Iron Cross x 5 each way
Scorpions x 5 each way