1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

5 x Snatch High Pulls

4 x Muscle Snatch

3 x Hang Squat Snatch

3) Olympic Lifting: Snatch transition to squat #2

Every Minute on the Minute for 5 minutes:

Hang Snatch High Pull + Snatch High Pull (50% and build)

—1 minute rest/review next movements—

Every Minute on the Minute for 5 minutes:

Hang Power Snatch + Pause Overhead Squat (60% and build)

—1 minute rest/review next movements—

Every Minute on the Minute for 5 minutes:

Power Snatch + Pause Overhead Squat (70% and build)

4) MetCon:

As Many Reps as Possible in 8 minutes:

Deadlift x 1,2,3,4,etc @Fitness: 155/105, Performance: 185/125, Sport: 225/155

Box Jump Overs x 2,4,6,8,etc. @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

*Pace (see rep chart below): Aggressive: 108+ reps, Solid 84+ reps, Limit: 63+ reps

Round of Box Jump Overs Completed = Total Reps

2 = 3

4 = 9

6 = 18

8 = 30

10 = 45

12 = 63

14 = 84

16 = 108

18 = 135

20 = 165