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

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

Every 2 mins for 12 mins (6sets) of 3 Position Snatch then we will go right into 3 sets halting snatch deadlifts

Accessory Work

Halting Snatch Grip Deadlift (3x3 )

You will pause for 2 secs at each position (starting, knee and hip)  You do not fully stand.  Then take 3 seconds to descend back to the ground.
This will all be performed at your last snatch weight

Metcon

(No Measure)

15 EMOM

Min 1 - 5 HSPU
Min 2 - 6 Burpees + 12 Wallballs 30#/20#
Min 3 - 12 T2B

Session #2

Midline Accessory

3x0:30 Ring Plank Holds

Gymnastics

Strict Muscle Ups

1x2 + 5x1 Strict MU
or
4x5 L-sit false grip muscle up from ground.
or
4x10 False Grip Ring Row into catch position

Accessory Work

Dumbbell Z Press (3x8 Seated DB Press )

Goal is to do this with your back not against anything so you must stabilize the DB and hold yourself straight up

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