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

Weightlifting

Clean and Jerk (Build to a heavy 1 Rep)

EMOM' x2 Reps (3 Sets)
(0,1:00,2:00)
Every 2 mins x 1 Rep (5 Sets)
4:00,6:00,8:00,10:00,12:00,

October Foundations:
Clean and Jerk x2 (Light to Moderate)

November Foundations:
Clean +Push Press x3 (Very light-Light)
* Work on form.
Clean

Metcon

Fran (Time)

21-15-9  
Thrusters, 95# / 65#  
Pull-ups

Fran Friday!
Scale as need. Pull up to Ring Rows or Thruster weight appropriately so this is a faster pace workout.

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