1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x PVC Overhead Squats

10 x Double DB Reverse Flys

20 x Hollow Flutter Kicks

3) Olympic Lifting: Snatch

Every Minute on the Minute for 8 minutes:

Sets 1-4: 2-position Snatch High Pull + Slow Snatch High Pull @50+%

Sets 5-8: Snatch High Pull + Hang Power Snatch + Overhead Squat @60+%

10 minute time block:

work to 1 rm Snatch (from the ground, power or squat)

4) MetCon

As Many Reps as Possible for 7 minutes:

1,000m/800m Row

Max Snatch with remaining time @70% of your heaviest weight reached from 10 minute block

*Feel: Full Send

*Limit: 4:30 for the row