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 Snatch Grip Bent Over Rows

5 x Hang Power Snatch

5 x Overhead Squats

15:00-20:00

Explanation and Set-up for next section

20:00-33:00

3) Olympic Lifting: Snatch

EMOM 6:

Sets 1-2: Above Knee Pause Power Snatch + Overhead Squat (2 sets in the minute, start from the top, go down to above knee, solid 3 second pause, complete power snatch, complete overhead squat, repeat again)

Sets 3-6: Hang Squat Snatch x 2

—1 minute rest—

EMOM 6:

Sets 1-2: Below Knee Pause Power Snatch + Overhead Squat (2 sets in the minute, start from the ground, go up to below knee, solid 3 second pause, complete power snatch, complete overhead squat, repeat again)

Sets 3-6: Squat Snatch x 2

*build in weight on movements as you can

*the first two sets are meant to dial in technique, work around the 60-65% range

*the 4 sets after are meant to take the technique and put it to work, 70+%

33:00-39:00

Explanation and set-up for MetCon

39:00-52:00

4) MetCon:

AMRAP 13:

12 x Wt. Sit-ups @Fitness: 25/15, Performance: 35/20, Sport: 50/35

11 x MB Slams @Fitness: 25/15, Performance: 35/20, Sport: 50/35

10 x MB Box Step-overs @Fitness: 25/15, Performance: 35/20, Sport: 50/35

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Down Dog x 30 seconds

Child’s Pose x 30 seconds