0:00-7:00

1) GENERAL WARM-UP:

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

7:00-15:00

2) Coaching Section/warm-up:

• Explain 2-slide snatch high pull (VIDEO) and some key points of what they are focusing on, this drill is helpful for good position at the knee and a good transition to the launch and focusing on getting elbows up and back

• On command: 2-slide snatch high pull x 6

  • get everyone set standing up straight, say “knee”, they go to their knee, say “launch”, they come back up to the launch, say “knee”, they go to their knee, say “launch”, they come back up to the launch, say “go”, they complete the high pull, get everyone reset and repeat. Don't be afraid to hold them in positions while you coach or correct some. You don’t have to do all 5 reps in a row, you can do a couple, coach some, then back to it

• Explain 2-slide power snatch (VIDEO) and some key points on what they are focusing on, good carry over from the paused 2-position high pull to now one fluid movement but at a slower speed so they can still focus on position and launch

• On command: 2-slide power snatch x 6

  • get everyone set standing up straight, say “knee”, they go to their knee, say “launch”, they come back up to the launch, say “knee”, they go to their knee, say “launch”, they come back up to the launch, say “go”, they complete the power snatch, get everyone reset and repeat. Don't be afraid to hold them in positions while you coach or correct some. You don’t have to do all 5 reps in a row, you can do a couple, coach some, then back to it

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:

Minutes 1-3: 2-slide power snatch x 2 @60-65%

Minutes 4-6: Catch Pause Power Snatch + Overhead Squat @70-75% (dead stop pause in the power catch position, stand, complete overhead squat)

*same plan as Monday with cleans, when they are paused in the catch position check their feet, they should be the right width to squat, this is working to fix the common error of getting the feet too wide instead of focusing on dropping your hips so you are prepared to continue into the squat snatch

Minutes 7-15: 1 x Squat Snatch @80% and build to HEAVY single

*carry over technical/positional work into solid squat snatches

*squat as deep as you can in the overhead squat and do power snatch for minutes 7-15 if mobility is very limited

35:00-40:00

Rest/transition to next section

40:00-50:00

4) MetCon:

Every Minute on the Minute for 10 minutes:

5 x Burpees

7 x Toes to Bar

9 x Air Squats

*if you begin to not be able to complete the reps in the minute then treat it as an AMRAP for the remaining time

Beginner: 4 x Up Downs, 6 x Sit-ups, 8 x Air Squats

Scaled: 4 x Burpees, 6 x Toes to Bar, 8 x Squats

Rx/Rx+: as is

*SEND PIC OF BOARD WITH SNATCH WEIGHTS AND METCON SCORES

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