1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

5 x Hang Snatch High Pulls

4 x 2-slide Power Snatch (VIDEO)

3 x Overhead Squats

3) Olympic Lifting:

Every Minute on the Minute for 6 minutes:

Minutes 1-3: 2-slide power snatch x 2

Minutes 4-6: Catch Pause Power Snatch + Overhead Squat (dead stop pause in the power catch position, stand, complete overhead squat, checking foot position…in the pause are you in your overhead squat stance?)

Every Minute on the Minute for 9 minutes:

1 x Squat Snatch @75% and build to heavy single

*carry over technical/positional work into solid squat snatches

*power snatch as deep as you can on overhead squat or just power snatch if mobility is very limited

4) MetCon:

Every Minute on the Minute for 10 minutes:

5 x Burpees

7 x Toes to Bar

9 x Air Squats

*if you begin to not be able to complete the reps in the minute, then drop one rep on each movement and continue the EMOM

Beginner: 4 x Up Downs, 6 x Sit-ups, 8 x Air Squats

Intermediate: 4 x Burpees, 6 x Toes to Bar, 8 x Squats

Advanced/Sport: as is