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 Snatch High Pulls

5 x Hang Power Snatch

5 x Overhead Squats

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: Snatch High Pulls x 3 @60-65%

Minutes 5-8: Power Snatch x 2 @65-75%

Minutes 9-12: Power Snatch x 1 @80+% and build

*we worked on pauses from the ground on Saturday, while it is still fresh we work full speed reps, take what you learned and put it in play

32:00-37:00

Set-up/transition for next section

37:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

10 x Shoulder to Overhead

10 x Single KB Deadlift High Pull (VIDEO)

30 x AbMat Sit-ups

*how long can you cycle 10 shoulder to overhead? choose a weight you can for at least 4 rounds then no more than 2 sets for the rest of the time

*your heart rate will increase with the shoulder to overhead and high pulls, the high pulls will provide the push/pull balance, then try to bring it back down with breathing and steady movement on the sit-ups

*solid pace and maintain

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 75/55, 26/18

Intermediate: 95/65, 35/26

Advanced: 115/75, 53/35

Sport: 135/95, 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