0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

6 x Hang Snatch High Pulls

8 x Back Rack Lunges @empty barbell

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting/Skill Strength: Snatch/Pistols

Every Minute on the Minute for 5 minutes:

Hang Pause Snatch High Pulls x 3 (pause just above the knee before completing each high pull)

*once again, teaching control and good position when stringing reps together (VIDEO)

—2 minutes rest/transition to rack—

Every 2 minutes for 8 minutes (4 sets):

Back Rack Lunges x 12 (6 each leg) @AHAP (As Heavy As Possible with good technique and full range of motion)

35:00-40:00

Rest/transition to next section

40:00-50:00

4) MetCon:

For Time:

20 x Toes to Bar

20 x Shoulder to Overhead

15 x Toes to Bar

15 x Shoulder to Overhead

10 x Toes to Bar

10 x Shoulder to Overhead

5 x Toes to Bar

5 x Shoulder to Overhead

*Limit: 10:30

Scaled: Hanging Straight Leg Raises or Lying Straight Leg Raises if needed, 75/55

Rx: 95/65

Rx+ 115/75

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) 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