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

Thruster (3 reps every 90 sec for 8 sets)

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

If we see a max lift in the open it's going to be something off the wall.  The goal would be to work to something heavy for a 3 RM thruster.  Push your limits here, IT IS OK TO FAIL.

Metcon

Metcon (Time)

For Time :

10 min Cap

30 Deadlifts 95#/65#
15 Box Jumps 24"/20"
25 Deadlifts 135#/95#
15 Box Jumps
20 Deadlifts 185#/125#
15 Box Jumps
15 Deadlifts 225#/155#
15 Box Jumps
10 Deadlifts 275#/185#
15 Box Jumps
5 Deadlifts 315#/205#

The last deadlift should be heavy but NOT MAXIMAL.  Choose weights that you can move through but will NOT WRECK you for days.

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