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:

5 x Snatch Grip RDLs

5 x Hang Snatch High Pulls

5 x Hang Power Snatch

—then—

6 x Hang Power Snatch @40%

4 x Hang Power Snatch @45%

2 x Hang Power Snatch @50%

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting: Hang Power Snatch

16 minute block

2 sets of 8 reps (goal is > 50%)

2 sets of 5 reps (goal is > 60%)

2 sets of 3 reps (goal is > 70%)

36:00-41:00

Transition to MetCon

41:00-50:00

4) METCON:

Alternating EMOM 10:

40 seconds x Max Calorie Row

20 seconds x Max Front Squats @Fitness: 115/75, Performance: 135/95, Sport: 155/105

*score is total reps: calories + Front squats

*partner up if needed and alternate movements

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Seated Hamstring x 20 seconds each

Forearm Stretch x 20 seconds each

Scorpions x 5 each way