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

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.

Metcon

(AMRAP - Rounds and Reps)

14 AMRAP
5 Hang Snatches 115#/85#
10 T2B
15 Wallballs 20#/14#

Rx+
Snatches 135#/95#
WB 30#/20#

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

Session #2

Gymnastics

Ring Muscle Ups (2xME)

Do 2 sets with 3-5 minutes rest between and do as many unbroken ring MU as possible

 

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