1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

Hang Snatch High Pulls x 5

Power Snatch x 4

Overhead Squats x 3

3) Olympic Lifting: Snatch

Every Minute on the Minute for 4 minutes:

Below Knee Pause Snatch High Pull + Above Knee Pause Snatch High Pull @40+% and build

*start from the ground, come up to just below knee, solid 3 second pause, complete high pull, come down to just above knee, solid 3 second pause, complete high pull

*working on position and solid pull

—1 minute rest/review next movement—

Every Minute on the Minute for 5 minutes:

Pause Power Snatch @55+% and build

*working on feeling where the barbell is and being comfortable in the catch

*start from the ground, complete power snatch WITH solid 3 second pause in the power catch position

—1 minute rest/review next movement—

Every Minute on the Minute for 6 minutes:

Power Snatch @65+% and build

*put everything into practice with the full lift

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

30 x Lateral Hops over Barbell (Fitness: lateral line hops)

20 x Russian Twists (10 each way) @Fitness: 25/15, Performance: 35/25, Sport: 45/35

10 x Deadlift @Fitness: 135/95, Performance: 155/105, Sport: 185/125

*increasing heart rate with hops, fatiguing grip and core with the twists, lighter weight repetition deadlift

*Pace: Aggressive: 1:40 or less/round (5 rounds), Solid: 2:00/round (4 rounds), Limit: 2:20/round (3 rounds)