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 Snatch Grip RDLs

5 x Hang Power Snatch

5 x Overhead Squats

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Olympic Lifting: Snatch

Rx+and Rx:

12 minute time block:

Build to heaviest weight on the complex: Power Snatch + Hang Power Snatch + Overhead Squat

Scaled: (don’t know their max or it is under 75% of their body weight)

Every Minute on the Minute for 12 minutes:

Sets 1-6: Hang Power Snatch x 2

Sets 7-12: Power Snatch x 2

32:00-37:00

Set-up/explanation of next section

38:00-53:00

4) MetCon:

4 Rounds For Time:

50m x Single DB Carry @Rx+ 70/50, Rx 50/35, Scaled 35/20

20 x Single DB Plank Rows (10 each arm, VIDEO)

50m x MB Carry @Rx+ 50/35, Rx 35/20, Scaled 25/15

20 x MB Slams

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00

53:00-55:00

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