Warmup Run the Long block 2x 10 Minutes 20 Yard Bear Crawl 20 Kettlebell Swings 10 Step-ups R/L 10 Cossack Squats Assessments Max Reps: Strict Pull-up Bodyweight Back Squat OR…

Warmup 15 Minutes 10 Downdog Push-ups 10 Goblet Squats 10 Kettlebell Halos 2 Turkish Getups R/L Assessments Davies Test 1RM Kettlebell Press OR Static Bear Crawl Bottoms-up Press Practice Conditioning…

Warmup Speed Ladder Assessments Standing Broad Jump 200 Yard Shuttle Run Conditioning 3 x 5 Minute Rounds 45 sec work/15 sec rest Battling Ropes Box Jumps Ab Wheel Rollouts Lateral…

Warmup Run the Long block 2x 10 Minutes 20 Yard Bear Crawl 20 Kettlebell Swings 10 Step-ups R/L 10 Cossack Squats Assessments Max Reps: Strict Pull-up Bodyweight Back Squat Conditioning…

Warmup 15 Minutes 10 Downdog Push-ups 10 Goblet Squats 10 Kettlebell Halos 2 Turkish Getups R/L Assessments Davies Test 1RM Kettlebell Press Conditioning Double Kettlebell Complex 5 Rounds for Quality…

Warmup 10 Turkish Getups Conditioning 5 Rounds AFAP Run 400 Yd 5 Burpees 10 Double Kettlebell Swings 15 Box Jumps

Warmup Speed Ladder Power 10 Reps Snatch OR Clean+Jerk Conditioning 3x AFAP 10 Burpees 20 Squats 10 Pullups

Warmup Dynamic Athletic Movement Power 10 Reps Clean+Jerk OR Snatch Conditioning 3 Rounds AFAP Alternate movements with Partner: 5x 10 Yard Lateral Shuttle Side Plank (1 Round is each partner…

  Clean & Jerk Practice at Catalyst Athletics THE CLEAN AND JERK The first part, the Clean: The barbell is placed horizontally in front of the lifter’s legs. It is…

From the USAW Competition Handbook: THE SNATCH The barbell is placed horizontally in front of the lifter’s legs. It is gripped, palms downwards and pulled in a single movement from…