Friday

Warm-up
GENERAL WARM UP [5:00 – 10:00]
0:30 Mountain Climbers
0:30 Active Spiderman
0:30 Straight Arm Burpees
0:30 Push Up to Downdog
0:30 Slow Burpees
0:30 Active Samson
0:30 Burpees
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)

TECHNIQUE & BUILD [10:00 – 30:00]
EMPTY BARBELL
THRUSTER
0:15 Front Rack Stretch

3 Pausing Front Squats (0:03 pause in the bottom)
[Coach: hips below knees and elbows up]
3 Front Squats

3 Pausing Push Press (0:03 overhead)
[Coach: tight midline; full hip, knee, and arm extension]
3 Push Press

5 Thrusters
[Coach: heels stay down until hips extend]

POWER CLEAN
3 Deadlifts
[Coach: flat back]

3 Deadlift + Shrug
[Coach: hips extend THEN shrug]

3 Muscle Cleans
[Coach: fast elbows]

3 Pausing Power Cleans (0:03 pause in the catch)
[Coach: hips extend THEN Fast elbows]

3 Power Cleans
[Coach: neutral spine to set up; stand to full extension before starting the next rep]

HANG POWER SNATCH
3 Snatch Grip Deadlifts
[Coach: neutral spine and active shoulder]

3 Hang Power Snatches from the Pocket
[Coach: jump THEN fast elbows]

3 Pausing Hang Power Sntaches (0:03 in the catch)
[Coach: elbows locked out and catching in a quarter squat]

3 Hang Power Snatch
[Coach: establish the hang, jump, fast elbows, stand to full extension before starting the next rep]

EMOM 15
[0:00 – 5:00] BUILD TO A HEAVY HANG POWER SNATCH
[5:00 – 10:00] BUILD TO A HEAVY THRUSTER
[10:00 – 15:00] BUILD TO A HEAVY POWER CLEAN

Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees