0:00-10:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
10:00-17:00
2) SPECIFIC WARM-UP:
3 Rounds
3 Slow Snatch High Pulls
3 Slow Power Snatch
6 Overhead Squats
*go on command for at least round 1 with the slow high pulls and power snatch, solid 4-count
*give them time to warm up to their starting weight
17:00-22:00
Explanation and Set-up for next section
22:00-33:00
3) Olympic Lifting:
Every Minute on the Minute for 11 minutes:
Minutes 1-3: Power Snatch x 3 reps @65-70%
Minute 4: Rest
Minutes 5-7: Power Snatch x 2 reps @70-75%
Minute 8: Rest
Minutes 9-11: Power Snatch x 1 rep @75-85%
*single reps, NOT touch n’ go, focus on set up and execution of each rep, build with the recommended %s as long as technique stays in line
33:00-41:00
Transition for MetCon
41:00-55:00
4) MetCon:
*Run: should take no longer than 5 minutes, adjust distance accordingly
*Suitcase Deadlift: keep chest up, core braced, don’t let body tip or lean to the side, switch hands whenever you want
*KB Floor Press: keep knuckles to the sky, elbows touch, press to the sky, switch hands whenever you want
14-minute time block:
—Buy-in—
800m Run
—AMREP with time remaining—
2 Single KB Suitcase Deadlift
2 Single KB Floor Press
4 Single KB Suitcase Deadlift
4 Single KB Floor Press
6,8,10…etc.
*Pace: Aggressive: 140 Total Reps, Solid: 120 Total Reps, Limit: 100 Total Reps
*stay unbroken as long as possible, switch hands whenever you want
Beginner: 26/18
Scaled: 35/26
Rx: 53/35
Rx+: 70/53
55:00-60:00
5) COOL-DOWN