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 warm up!

Weightlifting

Snatch (EMOM 2 Reps (4sets), Every 90 Secs Rep 5 sets)

EMOM 2 Reps (4 sets) 0,1:00,2:00,3:00 (Light- Moderate)
Every 90 secs 1 Rep (5 Sets) 4:30,6:00,7:30,9:00,10:30
(Moderate-Heavy)
This is a SQUAT snatch. Go heavier than last week if you are hitting good positions if not stay at the weight you need to get hit good positions.
Make sure you are hitting all positions. Stay tight and lock in from position 1 to 2.
Tips:
-Find a focal point
-Focus
- Punch up under the barbell
-Stay tight

Foundations:
 Squat Snatch x 2 Reps (Very light- Light)

Metcon

Metcon (AMRAP - Reps)

"Holy Grip"
6'
30 KB Swings (53#/35#)
20 DL (155#/105#)
10 T2B
*Rest 3 mins
4'
15 KB Swings
10 DL
5 T2B

RX+
KB Swings (70#/44#)
DL (225#/155#)

Scale as needed. Make sure to warm up with weight lighter than your starting weight then go up from there. Properly warm up. Break up the sets early and often.

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