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 (Build to a heavy 1 Rep.)

Low Hang (Squat) Snatch.
EMOM (3 Sets) x2 Reps
0,1:00,2:00
60,70,75%
*EMOM 2' (5 Sets) x1 Rep
4,6,8,10,12:00
80,85,90,95,95+ (PR)

October Foundations:
Hang Squat snatch x2 (All sets)
November Foundations :
Hang Power Snatch x3 (All sets)

Metcon

50 Burpees for time (Time)

50 Burpees for time

*10 minute cap

This is a bodyweight movement...Don't cheat the burpee reps and make sure you stand up to full extension on each rep with your hands above your head.

November Foundations:
Pace yourself in a way you can get through the workout.

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