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 Grip RDLs

5 x Hang Snatch High Pulls

5 x Hang Power Snatch

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Olympic Lifting:

Every 90 seconds for 9 minutes (6 sets):

3 x Snatch Grip Deadlift + 2 x Hang Power Snatch

*must keep the bar in your hands for all reps, build to heaviest complex you can with good technique

—1 minute rest—

EMOM 4:

10 x Inverted Rows (Sport: Feet Elevated)

34:00-39:00

Explanation and set-up for MetCon

39:00-51:00

4) MetCon

5 Rounds for Time:

50m x Double KB Farmer’s Carry @Fitness: 35/26, Performance: 53/35, Sport: 70/53 (use DB if needed)

40 x Double Unders (Fitness: 80 singles)

10 x Overhead Squats @Fitness: 75/55, Performance: 95/65, Sport: 115/75

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side