Position stretches/1,2,3 Progressions
1. Starting position stretch 15-30secs (Snatch,Clean)
2. Catching position stretch 15-30 secs (OHS,Front Squat)
1,2,3 Progressions (Snatch,Clean)
Hang Snatch (Build to a heavy 1 Rep.)
Low Hang (Squat) Snatch.
EMOM (3 Sets) x2 Reps
*EMOM 2' (5 Sets) x1 Rep
Hang Squat snatch x2 (All sets)
November Foundations :
Hang Power Snatch x3 (All sets)
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.
Pace yourself in a way you can get through the workout.