0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-38:00 Work

38:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

20sec Banded Hip Flexor Stretch each side

10 Banded Pass Throughs

5 Banded Overhead Squats

Movement Prep

Snatch Technical Work

8-minute time block

3 sets of 3 reps each led by coach

2-slide Snatch High Pull

Above Knee Pause Power Snatch

*stand up, come down to just above knee, pause solid 3 seconds, complete power snatch

Work

EMOM 10

1 Hang Power Snatch

*work to heavy weight for the day

WOD Prep

2-3 Rounds

2 reps of each movement (build to WOD weight)

WOD:

6 Rounds For Time

5 Single Arm KB Swings Right Arm

5 Single Arm KB Front Squats Right Arm

5 Single Arm KB Shoulder to Overhead Right Arm

5 Single Arm KB Swings Left Arm

5 Single Arm KB Front Squats Left Arm

5 Single Arm KB Shoulder to Overhead Left Arm

*Pace Goal: 8:00-10:00

*goal is to do all reps on one side before breaking

Beginner: 26/18

Scaled: 35/26

Rx: 53/35