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

2-position Snatch High Pull x 3 (VIDEO)

Slow Snatch High Pull x 3 (VIDEO)

Hang Power Snatch x 3

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting:

Every Minute on the Minute for 15 minutes:

Minutes 1-5: 2-position Snatch High Pulls x 2 @50-60% (light weight if you do not have a recent max)

Minutes 6-10: Slow Snatch High Pulls x 2 @60-65% (light to moderate weight if you do not have a recent max)

Minutes 11-15: 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

35:00-40:00

Set-up/transition for next section

40:00-51:00

4) MetCon:

5 Rounds For Time: (Goal 9:00-11:00)

20 x Russian KB Swings

40 x Double Unders

Beginner: 26/18, Plate Hops

Intermediate: 35/26, Single Unders (do any double unders you can)

Advanced: 53/35

Sport: 70/53

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side