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 Squat Snatch (start from the ground, go up to below knee, solid 3 sec pause, then complete the squat snatch)
15:00-20:00
Explanation and Set-up for next section
20:00-32:00
3) OLYMPIC LIFTING: Snatch
Every 90 seconds for 9 sets:
Sets 1-3: Above Knee Power Snatch + Overhead Squat (build)
Sets 4-6: Power Snatch + Overhead Squat (build)
Sets 7-9: Above Knee Squat Snatch + Squat Snatch (build)
32:00-37:00
Transition to MetCon
37:00-50:00
4) METCON:
As many rounds as possible in 3 minutes x 3 rounds (2 minutes rest between each round)
6 x Thrusters @Fitness: 45/35, Performance: 75/55, Sport: 95/65
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
Wall Quad Stretch x 20 seconds each way