WEDNESDAY

Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang (Below Knee) 

- 3 Snatch High Pull

- 3 Muscle Snatch

- 3 Power Snatch

Then.. The Complex

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Cue through the positions and work athletes through the entire complex at least once before starting the segment.

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch

Weightlifting / Technique Focus

Every 2:00 x 5 Sets

Fitness

1 Tall Power Clean

2 Clean Grip Push Press

3 Hang Power Cleans

Performance

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch

*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power Snatch/Clean

"Rainbow Road"

16:00 AMRAP

Fitness

200m Run

9 TnG Power Cleans

9 Kipping Knees

Performance

300m Run

9 TnG Power Snatch

9 T2B

Barbell. Weight that you can achieve 9 Unbroken TnG for at least 3 Rounds

Midline. (2-3 Rounds)

10 Disc Inch Worms

:30 Side Plank (R)

:30 Side Plank (L)