0:00-7:00
1) GENERAL WARM-UP:
3 Rounds:
Iron Crosses x 5 each way
PVC Pass Throughs x 10
—then—
2 Rounds
PVC Lat Stretch x 20 seconds (VIDEO)
PVC Ankle Mobility x 10 each side (VIDEO)
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP:
3 Rounds
5 x Below Knee Pause Snatch High Pulls (start from the ground, come up to just below your knee, dead stop pause, complete the snatch high pull)
5 x Hang Power Snatch
5 x Overhead Squat
15:00-20:00
Explanation and Set-up for next section
20:00-32:00
3) Olympic Lifting:
Every Minute on the Minute for 12 minutes:
Minutes 1-3: Below Knee Pause Snatch High Pull x 2 @50-55%
Minutes 4-6: Hang Snatch High Pull x 2 @55-60%
Minutes 7-9: Below Knee Pause Power Snatch x 2 @60-65%
Minutes 10-12: Hang Power Snatch x 2 @65+% and build
32:00-37:00
Set-up/transition for next section
37:00-52:00
4) MetCon:
Partner 18 Rounds For Time:
6 x Pull-ups
8 x Burpees
*alternate every 3 full rounds (9 rounds each)
*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00
Beginner: Ring Rows, sprawls
Intermediate: Jumping or banded
Advanced: as is
Sport Chest to Bar
52:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN:
Foam Roll and stretch