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 Pull

4 x Hang Power Snatch

3 x Overhead Squats

3) Olympic Lifting: Snatch Early Pull

Every Minute on the Minute for 14 minutes:

Sets 1-5: 2-position Snatch High Pull x 2 (VIDEO)

Set 6: Rest/Review next movement

Sets 7-10: 2-position Power Snatch x 2 (VIDEO)

Set 11: Rest/Review next movement

Sets 12-14: 2-position Squat Snatch x 2

*the focus of these drills is to work on getting to a good launch position to avoid an early pull/arm dominant which puts the barbell out in front.

*if mobility limits your squat depth, work to as low as you can before technical breakdown

4) MetCon:

5 Rounds For Time:

40 x Double Unders (Fitness: 100 x Singles)

12 x Overhead Squats @Fitness 75/55 and/or Front squat (go heavier if you can if doing front squat), Performance: 115/75, Sport: 135/95

*Pace: Aggressive: 8 minutes or less, Solid: 8:01-9:00 minutes, Limit: 11:00 minutes