0:00-20:00 General Warm-up/Skill Work

20:00-35:00 Olympic Lifting

35:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

Skill Work:

2-3 sets of 3-5 reps Double Deadlift Snatch High Pull (VIDEO)

2-3 sets of 3-5 reps 2-Slide Power Snatch (VIDEO)

*the double deadlift high pull works on good positioning off the ground, then a good pull with elbows up and back

*the 2-slide power snatch works on transitioning from the knee to a good launch position, then hip pop and drop under the bar

Olympic Lifting:

15-minute time block:

Work to heavy weight in the complex

3 Snatch Grip Deadlift +

2 Power snatch +

1 Hang Power Snatch

*challenge yourself with the weight, but stay very focused on keeping solid technique, if you technically start to breakdown, back the weight off a bit and work on repetitions with that weight

Workout:

8 Rounds For Time:

20 Double Unders

10 Pull-ups

*Pace Goal: 8:00-10:00

*working on increasing heart rate and slightly fatiguing grip going into each set of pull-ups

*Pull-ups: try to stay unbroken, no more than 2 sets

Beginner: Line Hops, Ring Rows

Scaled: 30 Single Unders, Jumping/banded pull-ups

Rx: as is