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:

1 Round:

3 2-Position Snatch High Pulls

3 Slow Power Snatch

3 Pause Overhead Squats

*on command, focus on good positions, hip drive and bar path

3 Rounds:

Power Snatch + Hang Power Snatch @light weight

*complex has been reviewed, give them time to get the plates out they think they will need

17:00-22:00

Explanation and Set-up for next section

22:00-32:00

3) Olympic Lifting:

10-minute time block:

Work to Heavy Complex:

Power Snatch + Hang Power Snatch

*sets 1-3 should be challenging but guaranteed to make, then start to FAFO :)

32:00-40:00

Transition for MetCon

40:00-55:00

4) MetCon:

AMRAP 15:

20 Box Jumps

30 Toes to Bar

400m Run

*Pace: Aggressive: 4 Rounds, Solid: 3.5 Rounds, Limit: 3 Rounds

*steady reps on the box jumps, no more than 4-5 sets on the T2B, steady pace on the run

*Box Jumps: find a height to jump on even if it means stacking 45# rubber plates…step-ups will not help you get box jumps, jumping will

*Toes to Bar: remember to always do any T2B you can before going to the scaled option

*Run: should take no longer than 2:30, adjust distance accordingly, do any 400s you can within the time frame before adjusting the distance

Beginner: 16/12”, Single Arm/Single Leg V-ups

Scaled: 20/16”, V-ups

Rx: 24/20”

Rx+: 30/24”

55:00-60:00

5) COOL-DOWN