A – 10 mins Warm Up – Coach incorporates empty barbell into warm up and stretching.  Demos tech work below.

B- 8 Mins for Snatch Tech practice – Rotate through using weight that helps you drill good movement patterns

Muscle Snatches

Hang Power Snatches

Snatch Balances

 

C – 8 Mins for Clean Tech Practice – Rotate Through using weight that helps you drill good movement patterns

Power Cleans

Pause at knee Cleans

Hang Squat Cleans

 

D – Main Event

25 min running clock

Mins 0-13 – Establish a 1 rep snatch.

 

Mins 13-25 – Establish a 1 rep clean

 

Do 10, 15 (Sport) burpees at mins 0, 5, 10, 15, 20