0:00-18:00 General Warm-up

18:00-22:00 Transition to Olympic Lifting

22:00-38:00 Olympic Lifting

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 PVC Pass Throughs

10 PVC Around the Worlds (5 each way)

10 Overhead Squats

—then—

3 Rounds

5 Hang Snatch High Pulls

4 Hang Power Snatch

3 Overhead Squats

2) Olympic Lifting:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

5 Snatch High Pulls

10 Single Arm DB/KB Overhead Squats (5 each side)

—1 minute rest/weight change—

Every Minute on the Minute for 5 minutes:

5 Muscle Snatch

*snatch high pulls: reps 1-2 should feel easy and fast, reps 3-4 should start to feel heavy, rep 5 should be challenging but doable to keep technique locked in, if you need to pause or re grip in between that is allowed, but all 5 reps must be completed without putting the barbell down, starting around 65% of your snatch 1rm is a good recommendation

*muscle snatch: reps 1-2 should feel light and fast, reps 3-4 should feel moderate but still able to keep the bar close with a good elbow drive up and back and then a punch to the ceiling, rep 5 should require focus to keep the pull and punch in a good bar path

3) Finisher:

As Many Rounds as Possible in 10 minutes:

6 Shoulder to Overhead

8 Side to Side Knee Raises

Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Level 1: 75/55, Lying Straight Leg Raises

Level 2: 115/75, Hanging Straight Leg or Knee Raises

Level 3: 135/95

4) COOL-DOWN