Warm-up

Position stretches/1,2,3 Progressions

1. Starting position stretch 15-30secs (Snatch,Clean)
2. Catching position stretch 15-30 secs (OHS,Front Squat)
*Repeat

1,2,3 Progressions (Snatch,Clean)
1,2,3
1,2,3,4
1,2,3,4,5
Full movement

Coaches Choice!

Clean complex (EMOM 10' (Light to Moderate) (65-85%))

Clean + Hang clean

1 Squat Clean + 1 Low Hang Squat Clean.
Start off with light weight and build over the course of 10 sets. You will not need to more up much after progressions because there will be a lot of sets!
TIPS:
-Keep the barbell close to our body
- High elbows
- Stay tight in the front rack position

Metcon

Metcon (Time)

Run 800m
5 T2B
Run 600m
10 T2B
Run 400m
15 T2B
Run 200m
20 T2B

Conditioning and skills! Scale to progression of T2B. Push the run.

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