1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

5 x Hang Snatch High Pulls

5 x Hang Power Snatch

5 x Overhead Squats

3) Olympic Lifting:

Running Clock:

Every Minute on the Minute for 4 minutes:

Minute 1: 5 x Snatch @50% (singles, not touch n’ go)

MInute 2: 4 x Snatch @60% (singles, not touch n’ go)

MInute 3: 3 x Snatch @70% (singles, not touch n’ go)

Minute 4: 2 x Snatch @75% (singles, not touch n’ go)

11 minute time block:

Work to Snatch 1-rep max

*recommend starting at 80-85% and build from there over 5-6 sets

4) MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

11 x Pull-ups

11 x Deadlift

11 x Burpees

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: Ring Rows, 135/95, Up Downs if needed

Intermediate: Jumping/banded, 155/105

Advanced: 185/125

Sport: Chest to Bar, 225/155