A. Snatch or Clean cluster sets; light to moderate load
2.2.2 ; rest :15; rest 2 mins x 3 total sets
B. Every 3 mins for 4 sets
50ft Lunges (unloaded)
10 TTB
Metcon: 3 REFT
24/20 Cal Row
12 DB Snatch 50/35
rest 1 min
Purpose and Desired stimulus:
– OLY cluster work: volume task under time
– Open movement patterns capacity work
– interval conditioning with an Open DB mvement
– Lifting should be done with technique first approach
– Lunge TTB work should be performed as quickly as possible for each set
– Row/Snatch work should be done with intensity in mind but smooth and consistent form on snatches
– aim for unbroken snatch sets
Scale to ensure the desired purpose and stimulus are met with the following
Scaling options:
– choose snatch or clean based on motivation and experience level
– advanceed athletes should choose the movement they need more work on between clean and snatch
– progressive scaling for TTB
– scale cals/reps/weight on MetCon