1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

2-position Snatch High Pull x 5

Slow Power Snatch x 4

Overhead Squat x 3

3) Olympic Lifting: Snatch early hip rise

Every Minute on the Minute for 5 minutes:

Double Deadlift Snatch High Pull + Double Deadlift Power Snatch @50+% and build

—1 minute rest/transition—

Every 90 seconds for 9 minutes (6 sets):

Power Snatch x 2 @65+% and build

4) MetCon:

6 Rounds For Time:

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

10 x Pull-ups (Fitness: Jumping Pull-ups, Sport: Chest to Bar)

200m Run (should take no longer than 1 minute)

*Pace: Aggressive 1:30/round (9:00 total time), Solid: 1:45/round (10:30 total time), Limit: 2:00/round (12:00 total time)