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

High-Hang Snatch (Every 90 secs for 12mins (8 Sets) (Light-Moderate))

0.1:30,3:00,4:30,6:00,7:30,9:00,10:30
Work on finish your pull and keeping your shoulders over the barbell in a lock in position.

Metcon

Metcon (Time)

10-15-20
Hang Power Cleans (115#/75#)
Pull ups
Plate Push ups
RX+
HPC (135#/95#)
C2B
HSPU

This workout should be a sub 12 minute workout. Scale as needed to finish the workout under the time cap.
*12 min time cap

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