1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

2-position Snatch High pulls x 5 (VIDEO)

Slow Power Snatch x 5 (VIDEO)

Pause Overhead Squats x 5

3) Olympic Lifting

5 sets:

Every 20 seconds for 3 minutes (9 reps):

1 x Snatch (from the ground, power or squat)

— 1 minute rest/weight change—

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 72.5%

Set 5: 75%

*this is working on steady singles with a heavy ish weight, just like last week with cleans, good set-up and execution with each rep

4) MetCon:

Every 2 minutes for 8 minutes (4 sets):

Max Unbroken Single DB Hang Clean & Jerks

Max Air Squats

*score is total reps: clean & jerks + squats

*continuous movement, very little pause at the top or bottom, switch hands whenever you want goal is to choose a weight that you can consistently hit 20-26 reps in around 1:15, but is very challenging to do so, focusing on cycling the DB efficiently, if you can keep going unbroken for too much more than 1:15 than you need to get a heavier weight

*remember there are weights in between levels, choose the weight that allows you to get the stimulus

*steady pace on the air squats, how consistent can you be with a body weight movement under fatigue?

*Pace: Aggressive: 180+ total reps, Solid: 160 total reps, Limit: 140 total reps

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50