1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

Hang Snatch High Pull x 5

Hang Power Snatch x 4

Overhead Squat x 3

3) Olympic Lifting: Snatch Early Pull

Every Minute on the Minute for 5 minutes:

Below Knee Pause Snatch High Pull + Hang Snatch High Pull (@50+% and build, start from the ground, come up to just below knee, solid 3 second pause, then complete high pull, then complete hang high pull)

—1 minute rest/transition—

Every Minute on the Minute for 10 minutes:

Snatch High Pull + Hang Power Snatch @60+% and build

4) MetCon:

2 Rounds For Time:

80 x Double Unders (Fitness: 160 singles)

400m Run (should take no longer than 2:15, scale accordingly)

20 x Thrusters @Fitness: 75/55, Performance: 95/65, Sport: 115/75

*Pace: Aggressive: 4:00-4:30/round (8:00-9:00 minutes), Solid: 4:31-5:00/round 9:02-10:00 minutes), Limit 5:01-5:30/round (10:02-11:00 minutes)