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

Hang Snatch High Pulls x 5

Hang Power Snatch x 5

Overhead Squats x 5

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting:

Every Minute on the Minute for 15 minutes:

Sets 1-5: Above Knee Pause Snatch High Pulls x 3 @50+% and build (stand up, go down to just above knee, solid 3 second pause, complete snatch high pull)

Sets 6-10: Hang Pause Power Snatch x 2 @60+% and build (from the hang, full speed lift, solid 3 second pause in the catch before standing up)

Sets 11-15: Hang Power Snatch x 1 @75+% and build

*working on a good transition to the launch position to avoid an early pull

35:00-40:00

Set-up/explanation of next section

40:00-50:00

4) MetCon:

3 Rounds For Time:

200m Run (should take no longer than 1:15)

12 x Single Arm KB Swings RIGHT ARM @Rx+ 70/53, Rx 53/35, Scaled 35/26

12 x Single Arm KB Front Rack Squat RIGHT ARM

12 x Single Arm KB Swings LEFT ARM

12 x Single Arm KB Front Rack Squat LEFT ARM

*Pace: Aggressive: 2:40/round (8:00): Solid 3:00/round (9:00), Limit: 3:20/round (10:00)

50:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side