1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20sec Front Rack Stretch each side

10 Single DB Overhead Lunges

10 Lying Straight Leg Raises

—then—

Warm-up to starting weight on Front Squat

3) Lower Body Strength:

Every 2 minutes for 10 minutes (5 sets):

3 Front Squats

*first few reps should feel strong and fast, 2nd rep slower, 3rd rep extremely challenging

—1 minute transition—

Every 2 minutes for 8 minutes (4 sets):

6 Barbell Overhead Lunges (3 each leg)

*snatch width grip usually helps on these, focus on a strong overhead position, brace your core, push through your whole foot

4) MetCon:

As Many Reps as Possible in 8 minutes:

4 Alt. DB Snatch

4 Single DB Box Step-overs

8 Alt. DB Snatch

8 Single DB Box Step-overs

12,16…etc.

*Pace: Aggressive: Through 20 (124 reps), Solid: Through 16 + 20 (104 reps) Snatch, Limit: Through 16 (84 reps)

Beginner: 25/15, 16/12”

Intermediate: 35/20, 20/16”

Advanced: 50/35, 24/20”

Sport: 70/50, 24/20”