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

20:00-33:00

3) Olympic Lifting/Skill Strength: Snatch/Pistols

Every Minute on the Minute for 5 minutes:

Pause Touch n’ Go Snatch High Pulls x 3 (complete 1st high pull, back to high hang, dead stop, then touch n’ go 2nd rep, back to high hang, dead stop, touch n’ go 3rd rep)

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

—2 minutes rest/transition to rack—

Every 2 minutes for 8 minutes (4 sets):

Front Rack Lunges x 10 (5 each leg) @AHAP (As Heavy As Possible with good technique and full range of motion)

33:00-38:00

Rest/transition to next section

38:00-52:00

4) MetCon:

As Many Reps as Possible in 6 minutes:

2 x Sit-ups

2 x Push-ups

4 x Sit-ups

4 x Push-ups

Etc…

—2:00 rest/transition—

As Many Rounds and Reps as Possible in 6 minutes:

15/12 x Calorie Row

20 x Air Squats

*split class in half if needed because of class size

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Scaled: knee push-ups

Rx/Rx+: as is

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