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

4 x Hang Power Snatch

3 x Overhead Squats

15:00-25:00

Explanation and Set-up for next section

25:00-32:00

3) Olympic Lifting: Snatch

Every Minute on the Minute for 12 minutes:

Sets 1-4: Hang Snatch High Pull + Hang Power Snatch + Overhead Squat @60+%

Sets 5-8: Power Snatch + Overhead Squat @70+%

Sets 9-12: Squat Snatch @80+%

*Scaled: if they do not have the mobility yet for overhead squat then have them do Hang snatch high pull + hang power snatch 2 times through in the minute for sets 1-4, 2 power snatches in sets 5-8 and 1 power snatch for sets 9-12

32:00-38:00

Set-up/explanation for next section

38:00-50:00

4) MetCon:

2 Rounds For Time:

20 x Deadlift @Rx+ 225/155, Rx 185/125, Scaled 155/105

30 x Box Jumps @Rx+ 30/24”, Rx 24/20” Scaled 20/16”

40 x Plate Ground to Overhead @Rx+ 45/35, Rx 35/25, Scaled 25/15

50 x Plate Hops @Rx+ 45/35, Rx 35/25, Scaled 25/15

*Pace: Aggressive: 5:00/round (10:00), Solid: 5:20/round (10:40), Limit: 5:40/round (11:20)

50:00-55:00

Clean-up/scores on board

55:00-50:00

Clean-up/scores on board