Session #1

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

Every 2 mins for 12 mins (6sets) of 3 Position clean then we will go right into 3 sets of clean pulls.

3 Position Clean (6 sets to find your heaviest for the day.)

Position #3+ Position #2+ Position #1

Accessory Work

Clean Pull (3x3 )

#1 set- Last 3 position clean
#2 set- +200 add 40lbs, -200 add 20lbs,-100 add 15lbs
#3 set- +40,+20,+15lbs from last set.

Metcon

Metcon (Time)

Row 50/40 K/cal
40 Wall balls (30#/20#)
30 HSPU
20 V-up situp
10 Burpees box overs
 

Session #2

Midline Accessory

3x5 Ring in and outs
Bottom of the push up position reach one arm straight in front then back to tuck position then reach other arm out in front then return to tuck position.

Gymnastics

6x1 Strict MU
or
4x5 L-sit false grip muscle up from ground.

Accessory Work

3x8 Bent Over Row (DB bent over row (Heavy))
Keep good form. Both arms together.

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