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)
1 Clean Pull + 1 Power Clean + 1 Jerk (Every 90 sec for 8 sets)
The Clean Pull should be just like a regular clean minus the turnover. This should reinforce good positions for the clean. The jerk should be a power jerk but you are able to split jerk if you need to.
0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
Stay tight and hit your positions. Focus on staying over the barbell and bringing your shoulders back towards your hips and not thrusting your hips to the barbell.
(AMRAP - Rounds and Reps)
5 Hang Snatches 115#/85#
15 Wallballs 20#/14#
Be sure to pace yourself and move through at a good pace. Try and time your first round and hold that pace for the entire AMRAP
Ring Muscle Ups (2xME)
Do 2 sets with 3-5 minutes rest between and do as many unbroken ring MU as possible