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

5 x Hang Snatch High Pulls

5 x Hang Power Snatch

5 x Overhead Squats

—then—

5 x Hang Power Snatch @50%

4 x Hang Power Snatch @60%

3 x Hang Power Snatch + 3 x Overhead Squats @65%

2 x Hang Power Snatch + 2 x Overhead Squats @70%

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Hang Snatch variations:

6 min block:

Work to new 1 rep on Hang Power Snatch (3-5 attempts)

6 min block:

Work to new 1 rep on Hang Squat Snatch (3-5 attempts)

32:00-37:00

Transition to MetCon

37:00-50:00

4) METCON: “Karen’s Daughter”

For Time:

100 x Wall Balls @Fitness 14/10, Performance: 20/14, Sport 20/14

*30 x Double Unders (60 singles) every time you break

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Hamstring Stretch x 20 seconds each

Groin stretch x 20 seconds each

Straight arm stretch on rig x 20 seconds each