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

5 x Hang Power Snatch

5 x Overhead Squats

3) Barbell Cycling: Clean

Performance/Sport:

12 minute time block:

Build to heaviest weight on the complex: Power Snatch + Hang Power Snatch + Overhead Squat

Fitness: (don’t know their max or it is under 75% of their body weight)

Every Minute on the Minute for 12 minutes:

Sets 1-6: Hang Power Snatch x 2

Sets 7-12: Power Snatch x 2

4) MetCon:

4 Rounds For Time:

50m x Single DB Carry @Fitness: 35/20, Performance: 50/35, Sport: 70/50

20 x Single DB Plank Rows (10 each arm, VIDEO)

50m x MB Carry @Fitness: 25/15, Performance: 35/20, Sport: 50/35

20 x MB Slams

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00