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

2-position Snatch High Pulls x 5

Slow Power Snatch x 5

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Olympic Lifting: Snatch

EMOM 8:

Sets 1-4: 2-slide Snatch High Pulls x 3

Sets 5-8: Hang Power Snatch x 2

—2 minutes rest—

EMOM 8:

Sets 1-4: Double Deadlift Snatch High Pulls x 3

Sets 5-8: Power Snatch x 2

38:00-42:00

Explanation and set-up for MetCon

42:00-50:00

4) MetCon:

AMRAP 8:

10 x Front Rack Lunges @Fitness: 75/55, Performance: 95/65, Sport: 115/75

8 x Toes to Bar (Fitness: Side to Side Knee Raises, Sport: Knees to Elbows)

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each

Quad Stretch x 20 seconds each

Up Dog x 20 seconds