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1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

5 x Hang Clean High Pulls

4 x Hang Power Cleans

3 x Front Squats

—then—

4 x Power Cleans @40%

3 x Power Cleans @50%

2 x Power Cleans @60%

3 Olympic Lifting:

5 Sets:

Every 20 seconds for 3 minutes (9 reps):

1 x Power Clean

—1 minute rest/change weight—

Set 1: 65%

Set 2: 67.5%

Set 3: 70%

Set 4: 72.5%

Set 5: 75%

4) MetCon:

For Time:

500m/400m Row

50 x Alternating DB Snatch

*MAX EFFORT

*stagger the start by 2-3 minutes if needed because of class size

*Pace: Aggressive: 5:00, Solid: 6:00, Limit: 7:00

Beginner: 400m/320m, 25/15

Intermediate: 35/20

Advanced: 50/35