0:00-20:00 General Warm-up/Skill Work

20:00-35:00 Olympic Lifting

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

Skill Work: Snatch

2-position Snatch High Pulls: 3 sets of 3-5 reps (VIDEO)

Slow Power Snatch: 3 sets of 3-5 reps (VIDEO)

Olympic Lifting:

15-minute time block:

Work to Snatch 1-rep max

*can be power or squat, can be from the ground or the hang…your choice

Workout:

4 Rounds for Reps

30sec of work/30sec of rest, transition to next movement

Inverted Rows (VIDEO)

MB (wall ball) Wall Sit Rotations (VIDEO)

MB (D-Ball) Ground to Over Shoulder (VIDEO)

Beginner: 10/8, 25/15

Scaled: 14/10, 35/20

Rx: 20/14, 50/35