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)