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
*Coach Led in first round (meaning get everyone ready, you direct the movement and the duration of pauses)
5 x Mid Thigh Pause Snatch High Pulls (stand all the way up, go down to mid thigh, solid 3 sec pause, then complete the high pull)
4 x Below Knee Pause Power Snatch (start from the ground, go up to below knee, solid 3 sec pause, then complete the power snatch)
15:00-20:00
Explanation and Set-up for next section
20:00-31:00
3) OLYMPIC LIFTING: Snatch
Every 90 seconds for 7 sets:
Mid Thigh Power Snatch + Below Knee Power Snatch + Power Snatch
*build in weight (55%+)
31:00-36:00
Transition to MetCon
36:00-50:00
4) METCON:
For Time: 14 min cap
80 x Alt. DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50
60 x Sprawls to hop over DB
50/40 x Push-ups (Fitness: knees, Performance: Regular, Sport: Hand Release)
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
PVC Pass Throughs x 10
PVC Ankle Mobility x 10 each way
Scorpions x 5 each way