The snatch high pull and clean high pull you will be doing today are very technical lifts (progressions to the full snatch and full clean which are even more technical). The goal of today is not to see how much weight you can sling around. The goal is see how efficiently you can move the weight with the proper technique!
WARM UP – 6 TO 8 MINUTES
MOBILITY – FOAM ROLL
MUSCULAR STRENGTH – CLEANS/POWER DAY!
1. EVERY 90 SECONDS X 5- 1 SNATCH HIGH PULL + 1 HANG SNATCH HIGH PULL
2. EVERY 90 SECONDS X 5- 1 CLEAN HIGH PULL + 1 HANG CLEAN HIGH PULL
METABOLIC CONDITIONING – 5 ROUNDS!
3 MINUTES ON / 1 MINUTE OFF
10 BOX JUMPS
20 DB BENT OVER ROWS
MAX REP BURPEES IN REMAINING TIME