1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

Hang Snatch High Pulls x 5

Hang Power Snatch x 4

Overhead Squat x 3

3) Olympic Lifting: Snatch Transition to Squat Snatch

Every Minute on the Minute for 5 minutes:

Quick Power Snatch x 3 (light weight, focus on transition, VIDEO)

—2 minutes rest/transition to next OHS from the rack—

Every Minute on the Minute for 5 minutes:

Pause Overhead Squats x 2 (solid 3 second pause at the bottom)

*if mobility is the limiting factor just focus on going as low as you can and pause there, still a good benefit to this

*working on being comfortable in the bottom and a quick transition to the squat snatch

4) MetCon

As Many Rounds and Reps as Possible in 13 minutes:

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

8 x Toes to Bar (Fitness: Hanging Straight Leg Raises)

12 x Box Jump Overs @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

*reminder to always find a height people can jump on with box jumps or box jump overs, stack rubber plates if needed, step-ups can help with strength but are not the same stimulus from a heart rate perspective, also people will never be comfortable jumping if they never jump