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

 

Hang Clean (2 reps every 90 sec for 8 sets)

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30

These will be LOW HANG CLEANS from below the knee.  Be sure and deadlift the barbell and clear the hips before the first rep.  Set your shoulders back and stay tight throughout the movement.

 

Metcon

 

Metcon (3 Rounds for reps)

Running Clock
0:00 - 5:00
5 AMRAP
30 Push Ups
21 OHS 95#/65#

7:00 - 12:00
5 AMRAP
30 T2B
21 G20 95#/65#

15:00 - 20:00
5 AMRAP
30 DU
21 Power Cleans 95#/65#

Rx+
HSPU
Weight - 115#/85#

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.  There is built in rest so all of your work should be above 75% effort.

 

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