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

Hang Snatch High Pull x 5

Hang Power Snatch x 4

Overhead Squat x 3

15:00-20:00

Explanation and Set-up for next section

20:00-33:00

3) Olympic Lifting: Snatch

Every 30 seconds for 8 minutes (16 sets):

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

Sets 1-4: 70%

Sets 5-8: 75%

Sets 9-12: 80%

Sets 13-18: 85%

*if you do not know your max, start with a moderate weight and build every 4 sets as you can

—1 minute rest (until the 9 minute mark)—

EMOM 4:

Snatch Grip Bent Over Rows x 5

33:00-38:00

Explanation and set-up for MetCon

38:00-50:00

4) MetCon:

6 Rounds for Time:

10 x Hang Power Cleans @Fitness: 95/65, Performance: 115/75, Sport: 135/95

20 x Box Jump Overs @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

30 x Russian Twists (15 each way, CLICK) @Fitness: 15/10, Performance: 25/15, Sport: 35/25

50:00-55:00

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