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)
3 High Hang Cleans (6 sets to find your heaviest for the day.)
Every 2 mins for 12 mins (6sets) of 3 High Hang Cleans. Must hold onto the barbell for complex to count. Work speed under the barbell.
Halting Clean Deadlift (3x5)
You will pause for 3 secs at each position (starting, knee and hip) You do not fully stand. Then take 3 seconds to descend back to the ground.
This will all be performed at your last clean weight
10 box jumps
15 S2O 95#/65#
Burpee Box Jumps
Try and keep a consistent pace through out. Don't pace too much at the beginning but don't redline right out of the gate either.
3x10 Barbell Roll Outs
Strict Muscle Ups
2x2 + 4x1 Strict MU
6x5 L-sit false grip muscle up from ground.
6x10 False Grip Ring Row into catch position
Legless Rope Climb (8 EMOM 1 Legless )
1 Legless EMOM
2 Rope Climbs
5 Modified Rope Climbs