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

5 x Hang Power Cleans @empty barbell

3) Olympic Lifting:

Every Minute on the Minute for 8 minutes:

Power Snatch + Pause Touch N’ Go Power Snatch @60-70% and build (complete the power snatch, come back to hang, dead stop, then touch n’ go off ground to complete 2nd power snatch)

*goal is to teach control and maintaining technique when doing TNG reps

Every Minute on the Minute for 5 minutes:

2 x TNG Power Snatch @75+% and build

*carry over the controlled technique from the first section for solid doubles

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

10 x Front Squats

20 x AbMat Sit-ups

10 x Box Jump Overs

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 75/55, 16/12”

Intermediate: 95/65, 20/16”

Advanced: 115/75, 24/20”