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

1 Low Hang Power Clean + 1 Low Hang Clean (EMOM 10' Build to a heavy complex)

1 Low Hang (Power) Clean + 1 Low Hang Clean (Squat)

Have the hang come from 2" below the knee so we can work on staying patient and finishing the pull with the clean.

Metcon

Metcon (AMRAP - Rounds and Reps)

11'
Buy in: Run 400m
1 Clean and Jerk (115#/65#)
1 Box Jumps (24"/20")
2 Clean and Jerks
2 Box Jumps
3 Clean and Jerks
3 Box Jumps
etc....
RX+
Clean Jerk (135#/95#)
Box Jumps (30"/24")

Scale as needed. This is a ladder so it will get difficult real quick. Pace the workout and don't get your heart rate up too quick in this workout!

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