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:
Every 90 seconds for 15 minutes (10 sets):
2 x Complex
Hang Snatch High Pull + Power Snatch
*begin at 60-65% of your snatch 1rm and build
*keep the bar in your hands for the high pull and power snatch, you may set down the bar before doing your second complex
4) MetCon:
For Time:
10 x Thrusters
1 x Rope Climb
9 x Thrusters
1 x Rope Climb
8 x Thrusters
1 x Rope Climb
7 x Thrusters
1 x Rope Climb
6 x Thrusters
1 x Rope Climb
5 x Thrusters
1 x Rope Climb
4 x Thrusters
1 x Rope Climb
3 x Thrusters
1 x Rope Climb
2 x Thrusters
1 x Rope Climb
1 x Thrusters
1 x Rope Climb
*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00
Beginner: 45/35, 10 to 1 on ring rows as well
Intermediate: 75/55, Half or 3/4 rope climbs or 10 to 1 side to side knee raises
Advanced: 95/65
Sport: 115/75, Legless