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 Snatch (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 hang snatches from above 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 (Time)

750m row
60 Deadlift 115#/85#
50 Box Jump Overs 24"/20"
40 SDHP 115#/85#
30 KBS
20 Thrusters 115#/85#
10 Push Ups

Rx+
135#/95#
HSPU

Be sure to pace yourself and move through at a good pace. Try and hold a solid pace through 75% of the work out and then end with a max effort push.

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