Session #1


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)

1,2,3 Progressions (Snatch,Clean)
Full movement


Clean and Jerk (E2MOM for 8 sets )

1 Clean + 2 Front Squats + 1 Jerk
Every 2 Minutes on the Minute for 8 sets
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00

Be sure to lock in and stay tight.  Hit your positions and focus on bar path.


Metcon (Time)

SDHP 75#/55#
Power Snatches 75#/55#
Front Squats 75#/55#


Session #2


Ring Dips (10 EMOM 4 reps)

Level 1
Both arms on one box behind the body and feet on the floor
Level 2
One arm on each side of the body and feet on a box in front
Level 3
Ring Dips with feet on a box in front of the body
Level 4
Ring Dips

Bitch Work

Behind The Neck Jerk (Work to a heavy triple)

Jerk Grip (BTN)

Work to a heavy 3 with good form and a slight pause in the catch.  These sets should build but not count until your begin to reach a heavier weight.  The point here is to not hit 95#,135#,155#,185#, 205# and call it quits.  If 205# is the heaviest you can do then 165# or 170# would be your first working set.  The other sets before this are just a warm up.