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

Clean (Every 90 secs for 12 mins (Moderate to Heavy))

(Squat) Clean
5 sets: 2 Reps0,1:30,3:00,4:30,6:00
3 Sets: 1 Rep 7:30,9:00,10:30
Work on hitting good positions with heavier weight. (Moderate- Heavy) If you feel good push it if you don't hit good positions the whole time. The last set of 2 should be heavier than your complex for last week.

Foundations:
Clean x3 (Light-Moderate) * Heavier than last week. Be controlled through position 1 to 2.

Metcon

Metcon (Time)

"Chipper"
Run 400m
30 Wall balls (20#/14#)
20 DU
10 Push ups
100 Body weight lunges
10 Push ups
20 DU
30 WB
Run 400m
Rx+
WB (30#/20#)
HSPU

Friday chipper!

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