1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 x American KB Swings

8 x Muscle Cleans

6 x Front Squats

3) Olympic Lifting:

Every 90 seconds for 7:30 (5 sets):

5 x Hang Power Cleans @70-75%

—1:30 rest/weight change—

Every 90 seconds for 7:30 (5 sets):

5 x Hang Snatch High Pulls @60-70%

4) MetCon:

As Many Reps as Possible in 9 minutes:

20 x Alt. DB Snatch

20 x AbMat Sit-ups

18 x Alt. DB Snatch

18 x AbMat Sit-ups

16 x Alt. DB Snatch

16 x AbMat Sit-ups

14…etc.

Pace: Aggressive: through the round of 10, Solid: through the round of 12, Limit: through the round of 14

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50