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

6 Snatch Grip Upright Rows

5 Hang Snatch High Pulls

4 Power Snatch

3 Overhead Squats

*empty barbell or light weight, can add each round

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Olympic Lifting:

12-minute time block:

Work to Snatch 1-rep max

*from the ground, can go for power snatch or squat snatch PR

34:00-40:00

Transition for MetCon

40:00-56:00

4) MetCon:

15 Rounds For Time:

2 Bar Muscle-ups

2 Snatch @75% of heaviest from above

*Pace: Aggressive: 14:00, Solid: 15:00, Limit: 16:00

*Can you keep an EMOM pace or better?

Beginner: 4 Ring Rows + 4 Bench Dips, 95/65

Scaled: 2 Pull-ups (hardest version you can connect) + 2 Dips (hardest version you can connect)

Rx: as is

Rx+ Ring MU

56:00-60:00

5) COOL-DOWN