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 Power Snatch

3 x Overhead Squats

3) Barbell Cycling: Snatch Complex

Every 2 minutes for 14 minutes (7 sets):

3 x Snatch Deadlift + 2 x Hang Power Snatch + 1 x Hang Squat Snatch

*start around 60% and build as you can, must keep the barbell in your hands for the full complex

*we did this same complex under fatigue in a MetCon, now it’s time to see how we do fresh

4) MetCon:

6 Rounds For Time:

30 x Double Unders (Fitness: 60 x Single Unders)

10 x MB Slams @Fitness: 25/15, Performance: 35/20, Sport: 50/35

10 x Pull-ups (Fitness: 6 x Rope Pulls, Sport: Chest to Bar)

*Pace: Aggressive: 1:30/round (9:00), Solid: 1:45/round (10:30), 2:00/round (12 minutes)