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

Snatch (2 Reps Every 90 secs for 12 mins (8 sets))

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:
Hang Squat Snatch x 2 reps

Metcon

Metcon (Time)

5 Rounds
8 STOH (115#/75#)
8 T2B
RX+
STOH (165#/105#)

Make sure your shoulders are warmed up for the STOH. Stay tight in on the T2B in the bottom position. If you need to work on progressions this would be the best time to work on them in a workout.

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