1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

5 x Hang Snatch High Pulls

4 x Hang Power Snatch

3 x Overhead Squats

3) Barbell Cycling:

15 minute time block:

3 sets of 6 Hang Power Snatch @65+% and build

3 sets of 4 Hang Power Snatch @70% and build

3 sets of 2 Hang Power Snatch @75% and build

*unbroken reps, work to as heavy as you can with each rep range with solid technique

*Fitness recommendation: 15 sets of 2 Hang Power Snatch…still working on connecting reps but in small doses to keep technique from suffering, can treat it as an EMOM so they stay on task and with the class…if your max is below your body weight or you don’t know your max this is a good level

4) MetCon:

7 Rounds For Time:

10 x Toes to Bar (Fitness: Hanging Straight Leg Raises)

10 x Barbell Back Rack Lunges @Fitness: 115/75, Performance: 135/95, Sport: Front Rack 135/95