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

8 Snatch Grip Bent Over Rows

8 Barbell Push Press

8 Back Squats

*Empty barbell or light weight

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Upper Body Strength:

Every 90 seconds for 7:30 (6 sets):

8 Snatch Grip Bent Over Rows

—1 minute transition—

Every 90 seconds for 7:30 (6 sets):

8 Barbell Push Press at 65-75%

38:00-45:00

Transition

45:00-55:00

4) MetCon:

8 Rounds For Time:

8 Alt. DB Snatch

8 DB Overhead Squat

8 Toes to Bar

*Pace: 12:00, Solid: 13:30 , Limit: 15:00

Beginner: 15/10, Goblet Squat if needed, Lying Leg Raises if needed

14-15: 25/15, Goblet Squat if needed, Hanging Straight Leg Raises if needed

16-17: 35/20, Goblet squat if needed, Hanging Straight Leg Raises if needed

55:00-60:00

5) COOL-DOWN