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

Progressions

Weightlifting

Clean and Jerk (Every 90 seconds, 9 Sets)

This will be a Squat Clean.
2 Reps, Every 90 secs, (5 Sets)
0,1:30,3:00,4:30,6:00 (Light to Moderate)
1 Rep, Every 90 secs (4 Sets )
7:30,9:00,10:30,12:00 (Moderate- Heavy)
Hit positions and make sure you are confident walking up to the barbell every single rep.

Metcon

Metcon (AMRAP - Rounds and Reps)

8'
5 Thrusters (95#/65#)
7 Pull ups
9 Box Jumps (24#/20#)
RX+
Thrusters (115#/85#)
Burpee over Box

Scale as needed. warm up with light weight first. Stay focused!

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