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 Good Mornings

5 x Snatch Grip Rows

5 x Hang Snatch High Pull

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Olympic Lifting: Snatch

12 minute time block:

Hang Snatch High Pulls 5 sets of 3 (50% of Snatch 1rm and build as you can)

Snatch Deadlift 4 sets of 4 (80% of Snatch 1rm and build as you can)

32:00-37:00

Explanation and set-up for MetCon

37:00-51:00

4) MetCon:

AMRAP 6:

12 x Alternating DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

6 x Cleans @Fitness: 115/75 or less, Performance: 135/95, Sport 155/105 (from the ground, power or squat)

—2 minutes rest—

3 Rounds for Time:

12 x Alternating DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

6 x Cleans @Fitness: 115/75 or less, Performance: 135/95, Sport 155/105 (from the ground, power or squat)

51:00-55:00

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

Straight arm stretch on rig x 20 seconds each way