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 2-slide Snatch High Pulls

4 x Double Deadlift Power Snatch

3 x Overhead Squats

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) Olympic Lifting:

10 minute time block:

work to heavy complex

Hang Power Snatch + Power Snatch

30:00-35:00

Explanation and set-up for MetCon

35:00-50:00

4) MetCon:

As Many Rounds as Possible in 15 minutes with Partner:

5 x Chest to Bar Pull-ups

10 x Double DB Hang Squat Cleans @Fitness: 25/15, Performance: 35/20, Sport: 50/35

20 x Double Unders (Fitness: 40 x Singles)

*alternate rounds with your partner

50:00-55:00

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