C.O.R.E.
Warm-up
Quick stretch the Warm Up with:
2 Rounds 10 min running clock circuit (50 sec work/10 sec transition)
Jerk Box Overs
Burpee broad jumps
Mountain climbers
Battle Ropes
Dumbbell press
Row for form
Recovery:
Foam Rolling and stretch
Weightlifting
SNATCH DRILLS (motor skill training)
A. 5X5 Snatch DL (from FLOOR to KNEE) 95/65
B. 5X5 Continuous pocket to chin
C. 10×1 Bar on back, on toes, kick clips into FINAL position(No jump)
D. Practice lift and add weight. Get comfortable with hitting positions.
Metcon
21-15-9
Push Jerk 95/65
Burpees over Bar
(start with full squat clean EVERY time you have to lift bar from the ground)