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

 

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.

 

Metcon

12 EMOM + 3 RFT

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#

Rx+
Min 1 - 15 DU + 8 C2B
Min 2 - 6 HSPU
Min 3 - 16 KB/DB Reverse Lunges

3 Rounds :
30 DU
6 HSPU
8 C2B
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.

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