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 High Pulls

4 x Hang Power Snatch

3 x Overhead Squats

15:00-20:00

Explanation and Set-up for next section

20:00-37:00

3) Olympic Lifting:

Every 90 seconds for 12 minutes (8 sets):

Sets 1-2: 1 x Snatch every 12 seconds for 1 minute @65% (5 reps, leaves 30 seconds rest)

Sets 3-4: 1 x Snatch every 15 seconds for 1 minute @70% (4 reps, leaves 30 seconds rest)

Sets 4-8: 1 x Snatch every 20 seconds for 1 minute @75% (3 reps, leaves 30 seconds rest)

—then—

Every Minute on the Minute for 5 minutes:

6 x Barbell Bent Over Rows (build in weight)

37:00-42:00

Explanation and set-up for MetCon

42:00-51:00

4) MetCon:

6 Rounds For Time:

6 x Deadlift @Fitness: 185/125, Performance: 225/155, Sport: 275/185

36 x Double Unders (Fitness: 72 x Singles)

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lat Stretch on rig or with PVC x 20 seconds each side

Pec stretch on rig x 20 seconds each side

Quad Stretch x 20 seconds each side