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 High Hang Snatch + 1 OH Squat (Every 90 sec for 8 sets)

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

 

Metcon (AMRAP - Rounds and Reps)

10 AMRAP

30 Lunges
20 Burpee Box Overs
10 T2B

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

 

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