1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

Snatch Grip RDLs x 8

AbMat Sit-ups x 12

3) Lower Body Strength:

Every 90 seconds for 7 sets:

2 x 1/2 Snatch Grip Pause Deadlift @100+% of your snatch max (pull to knee, dead stop, back down, repeat for remaining reps, VIDEO)

*this should be HEAVY

*same set-up as last week, but different grip, focus on solid positions, bracing and keeping shoulders and hips rising at the same time

*carry over is keeping good technique when going heavy on snatches. I can put all that verbiage in there.

4) MetCon:

As Many Rounds and Reps as Possible in 6 minutes:

10/8 x Calorie Bike

10 x Pull-ups

—3 minutes rest—

As Many Rounds and Reps as Possible in 6 minutes:

10 x Double DB Shoulder to Overhead

15 x Air Squats

*first AMRAP: working on pull-ups under high heart rate from the bike

*second AMRAP: two basic movements, all unbroken, constant movement

*start people at different AMRAPs if needed because of class size

*score for each AMRAP

*Pace: Aggressive: 5 Rounds for both, Solid: 4 Rounds for both, Limit: 3 Rounds for both

Beginner: Ring Rows, 8/6 cals, 25/15

Intermediate: Jumping/banded pull-ups, 35/20

Advanced: 50/35

Sport: chest to bar, 70/50