1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

6 x Hang Snatch High Pulls

8 x Back Rack Lunges @empty barbell

3) Olympic Lifting/Skill Strength: Snatch/Pistols

Every Minute on the Minute for 5 minutes:

Hang Pause Snatch High Pulls x 3 (pause just above the knee before completing each high pull)

*once again, teaching control and good position when stringing reps together

—2 minutes rest/transition to rack—

Every 2 minutes for 8 minutes (4 sets):

Back Rack Lunges x 12 (6 each leg) @AHAP (As Heavy As Possible with good technique and full range of motion)

4) MetCon:

For Time:

20 x Toes to Bar

20 x Shoulder to Overhead

15 x Toes to Bar

15 x Shoulder to Overhead

10 x Toes to Bar

10 x Shoulder to Overhead

5 x Toes to Bar

5 x Shoulder to Overhead

*Pace: Aggressive: 7:30, Solid: 9:00, Limit: 10:30

Beginner: Lying Leg Raises, 45/35

Intermediate: Hanging Straight Leg Raises, 75/55

Advanced: 95/65