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

Below Knee Pause Snatch High Pull x 3 (start from the ground, solid 3 second pause below knee)

Below Knee Pause Snatch x 3 (start from the ground, solid 3 second pause below knee)

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting: Snatch

Every 20 seconds for 3 minutes (x3 rounds, 1 minute rest/weight change between rounds)

1 x Snatch (from the ground, power or squat)

Round 1: 70%

Round 2: 72.5%

Round 3: 75%

*if you do not know your max, start with a weight in round 1 that you are 100% confident in and move up from there

*this is about the ability to do steady singles at a moderate to heavy weight

35:00-40:00

Explanation and set-up for MetCon

40:00-52:00

4) MetCon:

Partner As many rounds and reps as possible in 12 minutes:

15/12 x Calorie Row (Fitness: 12/10)

10 x Pull-ups (Fitness: jumping, Sport: Chest to Bar)

5 x Handstand Push-ups (Fitness: Double DB Seated Strict Press, Sport: Deficit @4/2”)

*this will be a waterfall format so everyone can row…partner one starts on the row while partner 2 waits, once they finish the row they move on to the pull-ups while partner 2 begins the row, you cannot move forward until the person in front of you finishes that movement

52:00-55:00

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