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!

Weightlifting

Hang Snatch + Snatch (2 Reps EMOM 10' )

Build over the course of 10' to a moderate to heavy complex.
Hang snatch will be performed 2' below the knee. Make sure to keep good positions through the whole movement.

Metcon

Metcon (AMRAP - Reps)

6'
5 GTOH (95#/65#)
10 Plate Pushes ups (45#/25#)
15 Box Jumps (24"/20")
20 KB Swings (53#/35#)
* Rest 2 minutes
4'
10 GTOH (95#/65#)
10 Plate Push ups (45#/25#)
*Rest 1 minutes
2'
10 Box Jumps
20 KB Swings

RX+
GTOH (135#/95#)
HSPU for Plate Push ups
KB Swing (70#/53#)

Scale as needed. Make sure that form is key on each movement.

 

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