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 Hang Snatch High Pulls

4 x Hang Power Snatch

3 x Overhead Squats

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Olympic Lifting:

Every Minute on the Minute for 16 minutes:

Sets 1-4: Above Knee Pause Snatch High Pull x 2 @65-70% (start from the top, go down to just above knee, solid 3 second pause, then complete high pull)

Sets 5-8: Hang Snatch High Pull x 2 @70-75%

Sets 9-12: Above Knee Pause Power Snatch x 1 @75-80% (start from the top, go down to just above knee, solid 3 second pause, then complete power snatch)

Sets 13-16: Hang Power Snatch x 1 @80+%

36:00-41:00

Explanation and set-up for MetCon

41:00-50:00

4) MetCon:

For Time:

20/16 x Calorie Assault Bike

30 x Burpees

40 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

50 x Double Unders (Fitness: 100 Singles)

*EMPTY. IT. OUT.

*stagger the start so everyone does the assault bike, have groups go every 2 minutes, goal is make people push hard and have fun with it, anyone who is not going should be cheering the others on

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each side

Iron Cross x 5 each way

Scorpions x 5 each way