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)
2 Hang Snatch + 2 OHS (Every 2 min for 12 min)
Snatch will come from above the knee but below the pockets
0, 2, 4, 6, 8, 10
Be sure to lock your shoulders in. Deadlift the bar to your hip, then drop down to the hang snatch. Don't drop the bar between the two snatches and be sure to punch out hard during the snatch and on the OHS.
Min 1 - 10 Pull Ups
Min 2 - 12 HR Push Ups
Min 3 - 16 KB/DB Static Lunges 53#/35# (Grab DB is KB are taken)
At the 12 min mark we will start 3 Rounds for time of :
10 Pull Ups
12 HR Push Ups
15 KB/DB Lunges 53#/35#
Min 1 - 15 DU + 8 C2B
Min 2 - 6 HSPU
Min 3 - 16 KB/DB Reverse Lunges
3 Rounds :
16 KB/DB Reverse Lunges
The idea would be stay consistent throughout the EMOM in order to be able to hit the Rounds for Time hard. If you're not making the EMOM in time then scale the reps for the EMOM but go back to the prescribed rep scheme for the Rounds for time.
Strict Muscle Ups
3x2 + 3x1 Strict MU
6x5 L-sit false grip muscle up from ground.
6x10 False Grip Ring Row into catch position
Deficit Ring Row (3x12)
Set a 24" or 30" box up and change the bottom of the rings to the top of the box. Feet should be on the box and do a ring row up to your body.
*If you can do all 12 reps unbroken then add weight.