Warm-up

Coaches Choice!

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

Snatch (Every 90 sec 1 Snatch for 7 sets)

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00
The first 3 sets should be 2 reps and then the last 4 building to a heavy single.

Metcon

Metcon (Time)

0:00 - 6:00
find a 1 RM Snatch
This should give you 2 or 3 good shots

@ 6:00 mark
For Time
27-21-15-9
Thrusters 95#/65#
Box Jumps 24"/20"

You should be nice and warmed up for the snatch so go nuts.  When you finish be sure you're ready to rock and roll at the 6 minute mark

Snatch (1 RM Snatch)

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