1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

5 x PVC Muscle Snatch

5 x PVC Overhead Squats

5 x PVC Snatch Balance

3) Upper Body Strength:

16 minute time block:

Warm-up: 2 minutes of the time block

2 x Snatch @50%

2 x Snatch @60@

2 x Snatch @70%

1 x Snatch @75%

Working Sets: 13 minutes (going roughly every 90 seconds)

3 sets of 1 @80+%

3 sets of 1 @85+%

3 sets of 1 @AHAP (As Heavy As Possible with good technique)

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

5 x Deadlift

10 x Pull-ups

20 x Lateral Bar Hops

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

Beginner: 135/95, Ring Rows, Lateral Step-overs

Intermediate: 155/105, Jumping or banded pull-ups, lateral line hops

Advanced: 185/125