1) GENERAL WARM-UP:

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

2) Specific Warm-up:

2 Rounds

20 Jumping Jacks

20 Mountain Climbers

10 PVC Pass Throughs

10 PVC Around the Worlds

20sec Figure 4s each way

10 PVC Overhead Squats

—then—

3 Rounds

5 Hang Snatch High Pulls

4 Hang Power Snatch

3 Pause Overhead Squats

3) Olympic Lifting:

Every 90 seconds for 9 minutes (6 sets):

2 x Complex: Hang Power Snatch + Pause Overhead Squats @60% and build

*you may put the bar down in between reps of the complex

—2 minutes rest/weight change—

Every Minute on the Minute for 5 minutes:

2 Below Knee Pause Clean High Pulls @65% and build

*start from the ground, come up to just below the knee, solid 3-second pause, complete the high pull

4) MetCon:

10 Rounds For Time:

2 Cleans

4 Chest to Bar Pull-ups

6 Push-ups

Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

Beginner: 115/75, Ring Rows, Knee or hands elevated push-ups

Intermediate: 155/105, Chin over bar/Jumping/Banded Pull-ups, Knee or hands elevated push-ups

Advanced: 185/125

Sport: 205/145