0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-35:00 Olympic Lifting

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

Skill Work:

3 Rounds

3 Pause Touch N’ Go Power Cleans

*stand all the way up to start, come down to just above knee, solid 3sec pause, then touch n’ go into a power clean, come back down to just above knee, solid 3sec pause, then touch n’go into power clean, repeat for one more rep

3 Pause Hang Squat Cleans

*solid pause at the bottom of your catch/squat

*empty barbell or light weight

Olympic Lifting:

Every 90 seconds for 15 minutes (10 sets):

2 Power Cleans + 1 Squat Clean

*all touch n’ go reps, build to moderate to heavy weight, NOT A MAX, this is about working touch n ‘ go reps and technique with moderate to heavy load

MetCon:

10 Rounds For Time:

10 Single KB Hang Snatch

10 Sit-ups

*Pace Goal: 10:00-12:00

*Snatch: get a good hip pop, pull and punch, switch hands when needed

*Push to keep an EMOM pace

Beginner: 26/18…DB if needed because of KB technique

Scaled: 35/26

Rx: 53/35