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:

Pause Touch n’ Go Snatch High Pulls x 3 (complete 1st high pull, back to high hang, dead stop, then touch n’ go 2nd rep, back to high hang, dead stop, touch n’ go 3rd rep)

*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):

Front Rack Lunges x 10 (5 each leg) @AHAP (As Heavy As Possible with good technique and full range of motion)

4) MetCon:

As Many Reps as Possible in 5 minutes:

2 x Sit-ups

2 x Push-ups

4 x Sit-ups

4 x Push-ups

Etc…

—2:30 rest/transition—

As Many Rounds and Reps as Possible in 5 minutes:

15/12 x Calorie Row

20 x Air Squats

*split class in half if needed because of class size

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: Knee push-ups, 10/8 cals, 15 squats

Intermediate: knee push-ups

Advanced: as is