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

5 Snatch Grip RDLs

5 Hang Snatch High Pulls

5 Hang Power Snatch

*empty barbell or very light weight

—then—

5 Hang Power Snatch at 50%

3 Hang Power Snatch at 60%

1 Hang Power Snatch at 70%

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

8-minute time block:

Work to Max Hang Power Snatch

—2 minutes transition/weight change—

20 Rounds For Time:

2 Unbroken Power Snatch @75% of heaviest weight from first section

4 Pull-ups

*Pace: Aggressive: 17:00, Solid: 19:00, Limit: 21:00

*goal is EMOM pace or better

*Hang Power Snatch: work to heavy weight or new max with solid technique…challenge yourself, this isn’t about taking it light so you can have a lighter weight for the workout :)

*Power Snatch: if you doing unbroken/touch n’ go reps, focus on keeping your chest up as you go back down for rep 2, hop pop and drop, punch to the ceiling in strong overhead position

*Pull-ups: lower reps allow more people to do these, even if you are doing singles as long as you can do them quickly and keep the pace requirement then go for it, always do as many reps of the actual movement before going to a scaled or modified movement

Beginner: 45/35, Training Bar or PVC, or 75% of what they made it to, but does not have to be unbroken, 4 Ring Rows

14-15: Does not have to be unbroken, and/or Jumping/Banded Pull-ups

16-17: as is, and/or jumping/banded pull-ups

52:00-60:00

5) COOL-DOWN