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)
High-Hang Snatch (Every 90 secs for 12mins (8 Sets) (Light-Moderate))
Work on finish your pull and keeping your shoulders over the barbell in a lock in position.
Hang Power Cleans (115#/75#)
Plate Push ups
This workout should be a sub 12 minute workout. Scale as needed to finish the workout under the time cap.
*12 min time cap