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 Upright Row

5 x Hang Snatch High Pulls

—then—

4 x Hang Snatch High Pulls @50%

3 x Hang Snatch High Pulls @60%

2 x Hang Snatch High Pulls @65%

3) Olympic Lifting:

Every Minute on the Minute for 6 minutes:

Hang Snatch High Pulls x 2 @70+%

—1 minute rest/weight adjustment—

Every Minute on the Minute for 6 minutes:

Snatch High Pull x 1 @80+%

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

15 x AbMat Sit-ups

15 x Russian KB Swings

60 x Double Unders

*Pace: Aggressive: 7 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 26/18, Line Hops

Intermediate: 35/26, Single Unders

Advanced: 53/35