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 Double Deadlift Snatch High Pull

4 x Hang Power Snatch

3 x Overhead Squats

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Olympic Lifting: Snatch

Running Clock

0:00-2:30

12 x Snatch @Rx+ 95/65, Rx 75/55, Scaled 45/35

2:30-4:30

10 x Snatch @Rx+ 115/75, Rx 95/65, Scaled 75/55

4:30-6:00

8 x Snatch @Rx+ 135/95, Rx 115/75, Scaled 95/65

6:00-7:00

6 x Snatch @Rx+ 155/105, Rx 135/95, Scaled 115/75

7:00-8:00

REST

8:00-16:00

Alt. EMOM 6:

Prone Ys x 10

Barbell Windshield Wipers x 10

34:00-39:00

Explanation and set-up for MetCon

39:00-51:00

4) MetCon:

Alternating Every Minute on the Minute for 12 minutes:

Max Weight Ground to Overhead

Max Burpees

*you can do as many attempts as you want in the minute for the max weight, in can be any way from ground to overhead

*score is max weight + total burpees

51:00-55:00

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