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1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

2 Rounds

10 x PVC Muscle Snatch

10 x PVC Overhead Squats

—then—

2 Rounds:

5 x Snatch Grip RDLs

5 x Snatch High Pulls

5 x Power Snatch

*empty barbell

3) Olympic Lifting:

Every Minute on the Minute for 16 minutes:

2 x Power Snatch @60+% and build every 2-4 sets

*Sport: 1 x Squat Snatch

4) MetCon:

10 x Pull-ups

10 x Shoulder to Overhead

9 x Pull-ups

9 x Shoulder to Overhead

8 x Pull-ups

8 x Shoulder to Overhead

7 x Pull-ups

7 x Shoulder to Overhead

6 x Pull-ups

6 x Shoulder to Overhead

5 x Pull-ups

5 x Shoulder to Overhead

4 x Pull-ups

4 x Shoulder to Overhead

3 x Pull-ups

3 x Shoulder to Overhead

2 x Pull-ups

2 x Shoulder to Overhead

1 x Pull-up

1 x Shoulder to Overhead

*Pace: Aggressive: 8:00, Solid: 9:30, Limit: 11:00

Beginner: Ring Rows, 45/35

Intermediate: Pull-ups (any amount)/jumping pull-ups, 75/55

Advanced: 95/65

Sport: Chest to Bar, 115/75