0:00-7:00

1) GENERAL WARM-UP:

3 Rounds:

90/90s x 5 each way (VIDEO)

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

Double Deadlift Snatch High Pulls x 3 (VIDEO)

Hang Snatch High Pulls x 4

Hang Power Snatch x 5

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 1-4: Double Deadlift Snatch High Pulls @50-60% (light weight if you do not have a recent max)

Minutes 5-8: Hang Snatch High Pulls @60-65% (light to moderate weight if you do not have a recent max)

Minutes 9-12: Hang Power Snatch x 2 @65-75% (moderate to heavy weight if you do not have a recent max)

*you complete the reps then rest or the remainder of the minute

*double deadlift is working on keeping a good position coming off the ground, focus on neutral spine, weight in your whole foot, get to a good launch position to pop the hips and finish with a good high pull

32:00-37:00

Set-up/transition for next section

37:00-52:00

4) MetCon:

Every 3 minutes for 15 minutes (5 sets):

12 x Pull-ups

14 x Russian KB Swings

16 x AbMat Sit-ups

*complete all three movements as fast as you can, rest for the remainder of the 3 minutes, goal is around 1:40-2:00 each round, intervals are meant to push hard, then recover, stay consistent over the 5 sets

Beginner: Ring Rows, 26/18

Intermediate: Jumping/Banded Pull-ups, 35/26

Advanced: 53/35

Sport: Chest to Bar Pull-ups, 70/53

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each side

Quad Stretch x 20 seconds each side

Groin Stretch x 20 seconds