1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 PVC Pass Throughs

10 PVC Around the Worlds (5 each way)

10 Overhead Squats

—then—

3 Rounds

5 x Hang Snatch High Pulls

4 x Hang Power Snatch

3 x Overhead Squats

3) Olympic Lifting:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

5 Snatch High Pulls @65-75% of snatch 1rm

10 Single Arm DB/KB Overhead Squats (5 each side)

—then—

Every Minute on the Minute for 5 minutes:

5 Muscle Cleans @30-50% of clean 1rm

4) MetCon:

As Many Rounds as Possible in 10 minutes:

6 x Shoulder to Overhead

8 x Toes to Bar

Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Beginner: 75/55, Lying Straight Leg Raises

Intermediate: 115/75, Hanging Straight Leg or Knee Raises

Advanced: 135/95

Sport: 155/105