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 cal
40 Wall balls (20#/14#)
30 Push ups
20 V-up situp
10 Burpees box overs

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