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)
Segment Clean + Jerk (3x2, 5x1)
Pull to the knee and Pause for 1 sec then finish with a squat clean + Jerk
3 EMOM for the 2 reps then
every 0:90 sec for the singles
3:00, 4:30, 6:00, 7:30, 9:00
Foundations will be working from the Hang but a pause just above the knee for 1 sec then into a power clean + front squat.
20 WallBalls 20#/14#
10 S2O 115#/85#
30 Unbroken DU
20 Unbroken Wallballs
10 Unbroken S2O
Pace yourself and Break your reps early and often for Rx. For Rx+ have a game plan going in so that you can make all the sets unbroken.
*If you fail a rep you must start back at 0 for that movement.