1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

5 x Snatch Grip RDLs

4 x Hang Snatch High Pulls

3 x Hang Power Snatch

2 x Overhead Squats

3) Olympic Lifting:

Every 90 seconds for 15 minutes (10 sets):

2 x Complex

Snatch High Pull + Hang Power Snatch

*begin around 60% and build

4) MetCon:

5 Rounds For Time:

15 x Wall Balls

12 x Single KB Upright Row

9 x MB Sprawl to Slam

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

Beginner: 10/8, 26/18, Up Downs

Intermediate: 14/10, 35/26

Advanced: 20/14, 53/35

Sport: 25/20, 70/53