1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

5 RDLs

5 Hang Snatch High Pulls

5 Hang Power Snatch

*empty barbell or very light weight

3) MetCon:

8-minute time block:

Work to Max Hang Power Snatch

—2 minutes transition/weight change—

20 Rounds For Time:

2 Unbroken Power Snatch @75% of heaviest weight from first section

4 Pull-ups

*Pace: Aggressive: 18:00, Solid: 19:00, Limit: 21:00

Beginner: does not have to be unbroken, 4 Ring Rows

Intermediate: Jumping/Banded Pull-ups

Advanced: as is

Sport: Chest to Bar