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:

5 x Snatch Grip Upright Row

5 x Hang Snatch High Pulls

—then—

4 x Hang Snatch High Pulls @50%

3 x Hang Snatch High Pulls @60%

2 x Hang Snatch High Pulls @65%

15:00-20:00

Explanation and Set-up for next section

20:00-33:00

3) Olympic Lifting:

Every Minute on the Minute for 6 minutes:

Hang Snatch High Pulls x 2 @70+%

—1 minute rest/weight adjustment—

Every Minute on the Minute for 6 minutes:

Snatch High Pull x 1 @80+%

*focus on a good transition from the hang to a good launch position and driving those elbows up and back like you are elbowing someone behind you

33:00-38:00

Rest/transition to next section

38:00-53:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

15 x AbMat Sit-ups

15 x Russian KB Swings

60 x Double Unders

*find a good steady pace to maintain throughout, this is about constant work

*always try to do any amount of double unders you can before switching to single unders, the swings should be unbroken the whole way, but definitely no more than two sets to get the 15

*Pace: Aggressive: 7 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 26/18, Line Hops

Scaled: 35/26, Single Unders

Rx: 53/35

Rx+ 70/53

53:00-55:00

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