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

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.

Accessory Work

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

Metcon

15 AMRAP

10 box jumps
15 S2O 95#/65#
20 SDHP

Rx+
Burpee Box Jumps
S2O 115#/85#

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.

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