0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

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

Slow Power Snatch x 3

Double Deadlift Power Snatch x 3

Overhead Squats x 3

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting: Snatch

Every 15 seconds for 2 minutes x 3 Rounds (1 minute rest between rounds)

Round 1: 67.5%

Round 2: 72.5%

Round 3: 77.5%

—after last 1 minute rest—

Alternating EMOM 8:

Snatch Grip Deadlift x 3 (build in weight as you can)

Prone Y’s and T’s x 6 each

*continuing to work on steady singles with our Olympic lifts

*if you do not know your max, start with a weight in round 1 that you are 100% confident in and move up from there

36:00-41:00

Explanation and set-up for MetCon

41:00-50:00

4) MetCon:

As Many Reps as Possible in 9 minutes:

1,2,3,4,5,6,etc.

Overhead Squats @FitnessL 75/55, Performance: 95/65, Sport: 115/75

Toes to Bar (Scaled Knee Raises)

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Iron Cross x 5 each way

Scorpions x 5 each way

Calf Stretch x 20 seconds each way