1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

5 x Snatch Grip RDLs

5 x Hang Power Snatch

5 x Overhead Squats

3) Olympic Lifting: Snatch

Every 30 seconds for 2:30 (5 rounds): 3 sets, 2:30 rest in between sets

Round 1: 1 rep

Round 2: 2 reps

Round 3: 3 reps

Round 4: 4 reps

Round 5: 5 reps

*Set 1: Hang Power Snatch @60-65% (same weight for all rounds), Set 2: Overhead Squats @65-70% (same weight for all rounds), Set 3: Power Snatch @70-75% (same weight for all rounds)

*Front Squats if mobility limited on OHS

4) MetCon:

2 Rounds For Time:

20 x Deadlift @Fitness: 155/105, Performance: 185/125, Sport: 225/155

30 x Box Jumps @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

40 x Plate Ground to Overhead @Fitness: 25/15, Performance: 35/25, Sport: 45/35

50 x Plate Hops @Fitness: 25/15, Performance: 35/25, Sport: 45/35

*Pace: Aggressive: 5:00/round (10:00), Solid: 5:20/round (10:40), Limit: 5:40/round (11:20)