Skill:
Day 4 of your week progression - be sure you are adding to the reps you are doing and time in the locked out hold position
Strength:
Beginner
technical primer - hang clean foot work
Hang cleans 5x3
Intermediate
5x1+1
power clean to hang clean
ALL YOUR reps for cleans and snatch should be considered a "squat" catch in the hole
Everyone:
Front squats 5x2
Metcon:
Kettlebell Tabatta
Movement one - KB thrusters
Movement two - KB swings
Movement three - KB SDHP
All 8 rounds of 4 mins of work in a 20 second on, 10 second off of each movement is completed before moving on to the next movement
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