Hey Team! This week's Oly Workout is Session 8 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
FULL BODY DYNAMIC WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Every Min on the Min for 16 Min

Min 1:
1 Power Clean
2 Hang Squat Cleans

Min 2:
1 Squat Clean
2 Front Squats

COACHES NOTES
Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 16 Min - spend 4 minutes hitting heavy Squat Clean singles (one rep at a time)!

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

HANG SQUAT CLEAN
Same points of performance for the power clean except you'll start standing tall with the bar hanging in your hands, at your thighs. From here, you'll send the hips and knees back, bringing the bar down toward your knees. From here you'll start to stand back up and then jump HARD and FAST. Rather than catching above parallel like you did in the Power Clean, you'll catch the bar in the bottom of the squat - butt below the knees, knees out and chest up. Then come all the way to standing to complete the rep.

SQUAT CLEAN
Same points of performance as the power clean except you'll catch the bar in the bottom of the squat - butt below the knees, knees out and chest up. Then come all the way to standing to complete the rep.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

If you have the time and desire, from 16:00-20:00 hit:

Heavy Squat Clean Singles

COACHES NOTES
This is not an AMRAP or anything. But if you have some time (and want to), after the EMOM, work on hitting some squat clean singles and log the weight you built up to here!

Optional Lifting:

4 x 3 Clean Pull

COACHES NOTES
Use the heaviest weight you hit in the session for those reps.

CLEAN PULL
This movement is just the first half of the clean - lifting the bar off the ground and driving hard and fast through the legs and hips to accelerate it upward. Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders.

Optional Lifting:

4 x 3 Pause Back Squat

COACHES NOTES
Hold the bottom of the squat for a solid 3 seconds before standing out of each rep. Choose a weight that you could do 6-8 reps of WITHOUT a pause.

PAUSE BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Hold for 2-3 seconds then drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Hey Team! This week's Oly Workout is Session 7 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP

WORKOUT

Every 90 Sec for 10 Rounds (15 Min)

1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat

COACHES NOTES
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 15 Min - spend 5 minutes hitting some Power Snatch + Overhead Squat singles (one rep at a time)!

SNATCH PULL
This movement is just the first half of the snatch - lifting the bar off the ground and driving hard and fast through the legs and hips to accelerate it upward. Start with the bar on the ground. Hands will be in the same wide grip-width that you use for snatches. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders.

HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

OVERHEAD SQUAT
You may get the bar over your head however you need. Push press, Push Jerk, or Split jerk from the back with a wide grip.

Get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

On a 5 Min Clock

Hit a few Power Snatch + Overhead Squat singles

COACHES NOTES
Only do this part if you have the time and desire to! Log the heaviest weight you hit here!

Optional Lifting

7 x 1 Behind the Neck Snatch Grip Push Press + 1 Pause Overhead Squat

COACHES NOTES
It's likely that you'll need to reduce weight from whatever you built up to during the EMOM since pressing from behind the neck and pausing in the squat are both relatively challenging movements. Choose a weight that you can press overhead safely and will feel comfortable in the bottom of the squat with.

BEHIND THE NECK SNATCH GRIP PUSH PRESS
Start with the bar on your back with your hands in your snatch grip. (You can get here by using a squat rack or by cleaning the bar to your shoulders, pressing overhead, then gently lowering it to your back before widening your grip). Before pressing, rotate your elbows forward so that they are stacked directly beneath the bar and rock your weight back into your heels. From here, imagine screwing your feet into the ground as you dip down through your hips and knees. Then drive through your heels hard and fast to drive the bar overhead. Stay standing tall as your elbows lock out.

PAUSE OVERHEAD SQUAT
Same points of performance as the regular overhead squats performed during the EMOM but with these, you'll pause for 2 seconds at the bottom of the squat. Focus on "leading" out of the squat by pressing the bar up and keeping your belly tight.

Hey Team! This week's Oly Workout is Session 6 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
BARBELL CLEAN WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Every 90 Sec for 10 Rounds (15 Min)

1 Power Clean
2 Jerks

COACHES NOTES
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 15 Min - spend 5 minutes hitting single Power Clean & Jerk attempts (one rep at a time)!

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Hang Power Clean

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

- OR -

SPLIT JERK
The bar will start on your shoulders with the elbows slightly in front and belly tight. Feet are under the hips with the heels down. You will perform a dip by allowing the knees to come forward, keeping the chest up, and sitting back slightly with the hips. Try to keep the shoulders stacked over the hip and heel. The dip is shallow.

The turnaround for the dip must be FAST! Stand up hard and fast and almost think about JUMPING with the bar. Move the face out of the way as the bar elevates off of the shoulder. From here, think about pressing yourself under the bar. One foot will go forward and the other will go back. Your front heel must be down on the catch and the back knee bent.

To stand out of this position (with the bar still overhead) you will bring the front foot back and THEN the back foot forward.

Power Clean & Jerk

COACHES NOTES
Log heaviest weight you hit in the extra 5 minutes here! (If you did it, of course!)

Optional Lifting

4 x 3 Front Squat

COACHES NOTES
Spend 5-10 minutes or so warming up your squat and building up to a moderate-heavy load because we've been staying above parallel this whole session.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

5 x 2 Pause Dip Push Press

COACHES NOTES
You'll have to shed weight for these. Keep in mind that the weight is going to feel a lot heavier with a pause in the dip than it would for 2 regular push press reps. MAKE SURE your weight is in your heels at the bottom of the dip then squeeze your knees, butt, and belly as hard and as fast as you can to throw that bar up overhead. Keep the knees locked out as you finish the press.

PAUSE DIP PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Hold here for 2 seconds. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Hey Team! This week's Oly Workout is Session 5 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every Min on the Min for 15 Min

1 Squat Clean
1 Cluster

COACHES NOTES
Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CLUSTER (SQUAT CLEAN THRUSTER)
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out. Finish with the bar completely overhead.

Optional Lifting

4x3 Clean Pull

COACHES NOTES
Use the heaviest weight you hit in the session for those reps.

CLEAN PULL
This movement is just the first half of the clean - lifting the bar off the ground and driving hard and fast through the legs and hips to accelerate it upward. Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders.

4x3 Back Squat

COACHES NOTES
Choose a weight that will challenge you but you have no fear of failing with.

BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Hey Team! This week's Oly Workout is Session 4 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
SNATCH WARM UP

WORKOUT

Every 90 Sec for 8 Rounds (12 Min)

1 Power Snatch
2 Overhead Squats

After 12 Min - Rest 3 Min

Then

Every Min on the Min for 5 Min

1 Full Snatch

COACHES NOTES
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

OVERHEAD SQUAT
Get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

Optional Lifting

4 x 3 Snatch Pull

COACHES NOTES
If you have the time and desire to knock out these Snatch Pulls, do them at the heaviest weight you were able to achieve in the EMOM with proper form.

Focus on your back angle staying the same as the bar lifts from the floor and approaches your knees. Keep pressing the bar back in toward your hips as you lean back. Drive hard and fast through the legs and hips as the bar brushes the upper thigh and let the upward elevation of the bar shrug your shoulders up and behind your ears. Then relax, lower the bar to the ground and reset for the next rep.

Hey Team! This week's Oly Workout is Session 3 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Every 90 Seconds for 10 Rounds / 15 Min

1 Power Clean
1 Power Clean and Jerk

Then

(Optional): 5 Min to continue doing single power clean and jerks (scored below)

EMOM Score: Heaviest Weight Used

COACHES NOTES
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

When the clock hits 15 Min - If you would like to hit some more single clean and jerks - spend some time doing a few more!

POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

POWER CLEAN
Just the first half of the above description. Get the bar from the ground to your shoulders but don't jerk it overhead!

Put score here for heaviest single power clean and jerk after the 15 min EMOM.

COACHES NOTES
When the clock hits 15 Min on the EMOM - if you want to keep building for a heavy single clean and jerk - take 5 Min (til the clock hits 20 Min) to do so.

Optional Lifting

4 x 1 Push Press + 2 Jerks

COACHES NOTES
The push press before the jerks should help to prime your lower half to really drive that bar upward. Take that same aggression into your jerks but then immediately press yourself under the bar to receive it overhead. You can do push or split jerks for these!

The points of performance in the beginning of the push press are the same as the push jerk! But instead of shifting the feet out and rebending at the knees, you will keep your feet planted and knees locked out as the bar locks out overhead.

4x3 Front Squats

COACHES NOTES
Spend 5-10 minutes or so warming up your squat and building up to a moderate-heavy load because we've been staying above parallel this whole session.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

Hey Team! This week's Oly Workout is from the NEW Oly EMOM Extra Program! (SESSION 2) The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
SNATCH WARM UP

WORKOUT

Every Min on the Min for 12 Min

2 Power Snatch

Score is heaviest weight you hit (Note in comments whether you stuck with the same weight or built up)

COACHES NOTES
Drop the bar and reset between reps each set. Don't touch-n-go the 2 reps. Pick a weight and stick with it or add weight each time.

If you'd like, when the clock hits 12 Min - spend 5 minutes hitting heavy Power Snatch singles (one rep at a time)!

For the power snatch, the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

Optional Lifting

7 Sets of:

1 Behind the Neck Snatch Grip Push Press + 2 Overhead Squats

Score is weight used

COACHES NOTES
Drop down from whatever you hit in the EMOM and stick with the same weight for all 7 sets

For the behind the neck snatch grip push press you'll start with the bar on your back with your hands in your snatch grip-width. Rotate your elbows forward so that they are directly beneath the bar. Pull against the bar with both hands as if you're trying to tear it apart.

Dip down a little into your hips and knees and then drive hard from your heels and press the bar overhead. Keep your butt, belly, and knees squeezed all the way through to lockout.

Once the bar is overhead, get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

Hey Team! This week's Oly Workout is from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

---

WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Every 90 Seconds for 10 Rounds/15 Min

Power Clean
Hang Squat Clean
Full Clean

Score is the heaviest weight you hit (Note if you stuck with it the whole time or built up across the 10 rounds)

Pick a weight and stick with it or add weight each time.

When the clock hits 15 Min - If you would like to hit some more single cleans - spend some time doing a few more!

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

HANG SQUAT CLEAN
Same idea as the clean but you'll start standing with the bar hanging in your arms at your thighs.

Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

FULL CLEAN
Combine the start position of the power clean (from the floor) with the receiving position of the hang squat clean (bottom of the squat) and you have the full clean!

Optional Lifting

Clean Pull (4x3)

Do these with the heaviest successful lift from the previous part of the workout!

A clean pull is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean. This teaches us to work on the powerful up portion of the movement.

For this part you will do 4 sets of 3 clean pulls. Rest as needed between sets.

Really focus on good extension and a powerful up! Hold those good positions!

Back Squat (4x3)

For this part you'll do 4 sets of 3 back squats. You should be nice and warm from the first part of the workout so you can quickly work up to a moderate-heavy weight that you can stick with for all 4 sets. Rest as needed between sets.

Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Part 1:

Every Other Min for 12 Min
(6 Sets Total)

3 Squat Cleans
2 Thrusters
1 Jerk

Rest 3 Min Before Part 2

Score: Heaviest Weight Used

Goal: Do the whole complex unbroken - heavy but with good movement!

COACHES NOTES
All sets should be heavy so be sure to warm up before starting the clock! Build up each set if your technique allows for it.

Perform all 6 reps without putting the bar down. Stand up out of the squat clean and then go into the thrusters. Lower to your shoulders after the 2nd thruster THEN hit the jerk!

SQUAT CLEAN
For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

THRUSTER
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

JERK
Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

You could also go with a split jerk on this one.

Part 2:

Every Other Min for 12 Min:
(6 Sets Total)

1 Squat Clean
2 Thrusters
3 Jerks

Score: Heaviest Weight Used

Goal: Doing the whole complex without having to break

You may need to lower the weight for this part - or you may be able to use the same weight from Part 1. All depends on your overhead and pressing strength.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP

5 Sets

3 Position Clean (Building Lightly)

3 Positions =
High Hang
Hang (Just Above the Knee)
Floor

Full SQUAT Cleans!

Warm up loads focusing on form and solid movement!

These will all be squat clean but you will start from different positions with the bar.

The first one starts with the bar at mid thigh or above, so your torso will be more upright.

The hang clean starts with the bar just above the knee, so your torso will be tilted forward more and your hips shifted further back.

The last one is a full squat clean from the floor.

For all three, imagine you are jumping while holding the bar with straight arms. Aggressively extend your hips, knees, and ankles to generate vertical force on the bar.

Then shrug your shoulders, pull your elbows up and back, then rotate them around the bar to receive it on your shoulders in the bottom of a squat. Stand up all the way to complete the rep. When standing, keep your elbows high, upper arms parallel to the floor and lead with the chest as you stand.

WORKOUT

Clean (8 x 1 (1 Rep Every 90 Seconds for 12 Min))

So the way this one works is you'll perform 1 clean (power or squat - your preference) at 0:00, then rest until 1:30. At that point you'll do another clean. Then rest until 3:00, so on and so forth until you've completed 8 sets of 1 rep.

Enter your heaviest successful lift for your score. All of these 8 reps should be "working" - which means warm up to a challenging, but doable, weight before you start the clock.

Go up or down in weight as you go - depending on how you are feeling and moving this day.

CLEAN
For the clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat (if you're going for a full squat clean - if not, catch higher) with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

Clean Pull (5 x 2)

Do these with the heaviest successful lift from the previous part of the workout!

CLEAN PULL
A clean pull is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean. This teaches us to work on the powerful up portion of the movement.

For these reps you will do 5 sets of 2 clean pulls. Rest as needed between sets.

Really focus on good extension and a powerful up! Hold those good positions!

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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**These are to be done as a warm up with light weights. Adding a bit between sets.

5 Sets

3 Muscle Snatch
2 Behind the Neck Press
1 Overhead Squat

No Score. Just WARM UP!

The muscle snatch is all about the UP portion of the snatch! It will start with a controlled pull off the floor, followed by a powerful jump, shrug - and then pulling the bar up the body and punching to lock out. There is no pull under or re-bend of the knees on this movement.

The bar will start on the ground. You will use a wide/overhead squat grip. The feet are roughly hip-shoulder width apart with the weight in the heels. The knees are bent but hips are higher than the knees. Chest is over the bar. Arms are straight. Bar is close to the body. Back is flat.

Drive the heels into the ground as you start to lift the chest. The bar comes off the ground - keep it close to the body! Control this first pull.

Once the bar is past the knees you will pick up speed! Scoop the hips underneath a bit but keep the heels down. Think about finishing the up or JUMP with the arms still straight. Jump UP not forward.

Shrug the shoulders, and then start to pull the bar with the elbows - reaching them high and outside like a scarecrow to keep the bar close to the body.

Once you have pulled the bar as high as possible with the elbows high - you will turn the bar over and punch into it as you punch your head through. Lock out with the bar over the middle of your body. Belly is tight. Knees and hips are extended.

For the behind the neck press, keep the same grip as the muscle snatch. Bar is on your shoulders behind your head. Keep your belly tight as you press straight up until arms are straight.

Keep that overhead position after the last press and perform a squat. Hips will go back but keep your heels down and chest up. The bar should remain over your midfoot the entire time.

Snatch + 2 Overhead Squat (16 x 3 (THREE Reps Per Min on the Min for 16 Min))

Perform one full snatch. (From the ground to a full squat + stand). Then 2 additional Overhead Squats.

The 3 Reps = 1 Snatch + 2 Overhead Squats. That's it. Not 3 times through.

For the snatch, the bar will start on the ground. Your feet will be under your hips and your hands will be wide. Use that hook grip (thumb around bar - fingers around thumb). Make sure the heels are down, the knees are forward and slightly out, knees are bent with the hips slightly higher than the knees, chest up, arms straight, back flat, bar close.

You will pull the bar from the ground by driving the heels down, and chest up while pulling the bar in close to the body. Once past the knees you will pick up speed. Scoop your hips under slightly to allow you to jump straight UP with the bar (not forward). Keep the heels down and arms straight as LONG as possible. Shrug the shoulders and pull the elbows high and outside as you pull yourself DOWN either into a full overhead squat or into a partial overhead squat. Punch into the bar fast and hard to lock out.

In that catch position your feet will have moved out slightly. Land with the heels down, belly tight, armpits facing forward with the shoulder blades pulled IN. The bar should be over the middle of the body.

When you catch the bar overhead you should be in a full squat with your butt lower than the knees.

Drive your heels into the ground and your knees apart as you come to standing. Make sure to keep pressing up through the bar.

Then you'll do 2 overhead squats. Start by reaching your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down. Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP

5 Sets (Lightly building)

2 Muscle Cleans + 3 Front squats

These are to be warm up sets starting with an empty bar and lightly building per set.

Muscle Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast, SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will keep the knees locked out - hence "muscle clean" the bar up to the shoulders.

WORKOUT

EMOM 14 MIN
(Every Min on the Min for 14 Min)

1 Clean + 2 Front Squats

Score: Weight

Goal: Unbroken. Heavy. But safe and solid movement.

Choose a weight that will challenge you. If at any point you need to go up or down, that is totally fine.

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

1 1/4 Front Squat (3 x 4)

Squat down to depth, up to just above parallel then, back down to depth and up.Rest as needed between sets.

Stay at the same weight for all 3 sets. You should be plenty warm from the EMOM so you shouldn't need to spend much time working up to a moderate-heavy weight.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
Squat Warm Up

WORKOUT

Sotts Press (5 x 3)

From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.

At least the first two sets should be VERY light and serve as a warm up. Hold the top position for 1-2 seconds before lowering back down. Lower under control.

You will place the bar on your back and get the hands into a wide (snatch/overhead squat) grip. Lower into the bottom of the squat with the bar still on the back. Make sure you are in a solid position with the heels down, knees out, chest up, belly tight. Then press the bar to a locked out position overhead (while remaining in the bottom of the squat.)

The focus here is shoulder blades pulled in, bar over the middle of the foot/body, belly tight, chest up, armpits forward. Hold for 1-2 seconds.

Your first set should absolutely be with an empty bar. For many of you - ALL sets will be this way. These are HARD!

EMOM 14 Min:

Min 1: 3 Behind the Neck Push Press with a Snatch/Overhead Squat Grip

Min 2: 1 Overhead Squat

Score: Weight Used

Goal: Solid and Safe Movement

Add weight as desired as you go if you think you can handle more weight for BOTH minutes!

For the behind the neck push press it is VERY important that you absorb the bar when lowering it back to the shoulders by bending the knees!

You will start with the bar on your back with a wide grip. Feet are between hip and shoulder width apart. Dip keeping your chest up and heels down. Butt goes back slightly- but shoulder stays on top of the hip (chest doesn't dip forward). Stand up hard and fast and press to lock out. Belly tight - armpits forward - bar over the middle of the body.

Lower under control!

On the second minute you will get the bar overhead in a wide overhead squat grip. Armpits forward, belly tight. Reach the butt back and down and start to go down. Keep your chest lifted and push the knees out. Keep that bar over the middle of your body/feet. This means it will be slightly behind your head as you go down! Get your butt lower than your knees at the bottom with the bar still locked out over your head. Keep pressing up! Belly tight, knees out, chest up, heels down. Stand by driving the heels down, knees out, chest up and pressing into that bar!

You may use a rack for this workout or take from the ground and get to your back each time. Use what you have.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

This also should be viewed as a part of your warm up. Start light and build with each set:

5 Sets

3 Front Squats

3 Push Jerks

No Score as we don't want you to focus on load - but just in moving properly and warming up solid positions.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the push jerks, the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

Clean and Jerk (15 Min Clock to Establish a Heavy Single)

Score is your heaviest successful lift. Goal is to get at least 7 good heavy lifts in. Warm up before starting the clock if you know you are strong enough to go pretty heavy on this.

For the clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. As the weight gets heavier, you should land closer to the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

Now you are in position for the jerk. You can do a push jerk or split jerk.

You may need to adjust your grip or the position of the bar on your shoulders after the clean.

See above for push jerk description.

For the split jerk, as you extend you ankles, knees, and hips to drive the bar upward, your feet will leave the ground just enough to slide one foot forward and one foot back. Land with your front foot flat on the floor, knee directly over the ankle. Your back foot will make contact with the ball of the foot, knee slightly bent. Feet should strike the floor at the same time. The bar should be directly over your shoulders and hips.

Step your front foot back, then your back foot forward so they gather directly beneath your hips.

Finisher:

With 60% of your heaviest successful lift from before:

21 Clean and Jerks (Done in unbroken sets of 3 - so 7 sets of 3 touch and go reps)

Score: Total Time

Goal: Get through this fast - but again focus on solid movement and maintaining those touch and go sets of 3.

At 60%, you should be able to complete these as power cleans even if you had to squat clean your heavy single - and that's what we recommend - but it's OK if you have to squat!

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
Snatch Warm Up

WORKOUT

Tall Snatch (3 x 5)

From the hang position you will pull the bar up and yourself under the bar quickly - landing in a solid overhead squat.

These are to be done very light. There is no dip to initiate this movement - instead the focus is on a quick drop into the overhead squat and aggressive pull and press to lock out of the bar.

Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet under the hips. Pull the elbows up and out fast, and move the feet out to your squat stance quickly. Pull yourself down as fast as possible while replacing your feet flat on the floor in the overhead squat position and locking the bar overhead. Focus on landing with the heels down, knees out, chest up, belly tight, butt below the knees, arms locked, shoulders pressing up, and armpits forward.

Don't rush out of the bottom position - but hold it and find stability before standing to complete the movement and re-set for the next rep.

Hang Snatch (1 x 2 (Take 15 Min to Find a Heavy Double))

We want to see you hit at least 7 working sets during this 15 min window. If you are able to go pretty heavy in this movement - take some time getting up to a working weight before you start the 15 min clock.

For these reps we are looking for 2 in a row each time without dropping. You can get as much rest as you need between sets so that is an indication you should push to go with something that is heavy for you!

If you are new to this movement you may choose to do a hang power snatch into an overhead squat. Otherwise, you will perform the movement as:

You will deadlift the bar with a wide (overhead squat) grip. Bring the bar to the "hang" position (at the waist. Practice the hook grip (thumb around the bar - fingers around your thumb).

From here you will make sure your feet are under the hips and heels are down. Hinge at the hips so that the torso comes forward, but keep the chest up. Allow the knees to bend slightly. Keep the heels down and pull the bar INTO the body and allow the bar to slide down the legs. Keep the arms straight. Once you are somewhere between the pockets and the knees you will change direction and start to stand UP hard and fast. You will want to make sure you finish UP with the bar going UP and not forward.

Shrug the shoulders and pull the elbows high and outside. As you are pulling UP on the bar - pull YOURSELF DOWN underneath it. Allow the feet to move out to your squat stance with the heels down. Reach the butt back and down as you pull under and keep the chest up and knees out. Land in a full squat position with the bar locked out over the middle of your body. Chest up and belly tight. Stand to complete the rep.

Lower back to the hips for the next rep.

Snatch Hang Pull (4 x 3 @ Tempo: 3 - 1 - 1)

From the Hang Position, you will lower to just above the knee - pause - the explode up + shrug.

You should try doing this with the heaviest double that you got in Part 2 - or even a bit heavier.

You will start with the bar at the hips with arms long (the hang position).

Take 3 seconds to lower to above the knee. Focus on keeping heels down, bar pulled into the body and chest up. Pause for one second just above the knee. Then explode UP and SHRUG hard once you have finished with the hips/legs.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
Full Body Dynamic Warm Up
Barbell Clean Warm Up

WORKOUT

Goal is to get as far as possible:

EMOM
Every Minute on the Minute:

Min 1: 1 Hang Power Clean + 1 Power Clean
Min 2: 1 Hang Squat Clean + 1 Squat Clean

Start with an empty bar. After each 2 min window (using same weight for both) you will increase weight by either 10 or 20 lbs.

Goal is to get as far as possible - adding weight every 2 min.

Score is last weight completed for both pairs.

So at 3,2,1...

You will perform 1 hang power clean and 1 power clean (from the floor with the empty bar.

When the clock hits 1:00 you will perform 1 hang squat clean and 1 full squat clean (from the floor) with the empty bar.

Then you will add 10-20 lbs based on how big of jumps you are trying to make overall. If you have a pretty strong 1 rep max clean - you may choose 20 lbs. If this is still new for you - add 10lbs.

You will keep repeating this pattern and keep adding weight every 2 min - so long as you were successful at the previous weight for both minutes (4 total lifts).

You may start with 20 lb jumps and make smaller jumps once you are at a more difficult weight for you.

The goal is to get somewhere between 10-13 or so complete rounds (20-26 min). So maybe map out your jump plans before hand.

The reps do NOT have to be touch and go. They just need to be completed in the same minute.

For the hang clean, deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat for the power - a full squat for the squat -with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

The full cleans (both power and squat) will have the same points of performance but the bar will start on the ground rather than from the hang.

Kill it!

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
Upper Body Barbell Warm Up
Squat Warm Up

WORKOUT

Hang Snatch + Overhead Squats (Every 2 Min for 20 Min - Add weight each time)

1 Full or Power Snatch from the Hang + 1 Overhead Squat

Make sure to warm this up before you start the clock. The first set should be manageable but more than a warm up weight for you.

The goal is to add weight with each successful lift. You have a FULL 2 min to hit this each time so you should be able to go pretty heavy. This also allows you to try again if you fail a rep at some point. If you fail twice at any weight - go back down to the previous successful weight.

For the hang snatch you will have a wide grip (overhead squat grip). Feet are generally under the hips. You will stand (deadlift) the bar to the hips. You will initiate the movement by reaching the chest forward slightly, pulling the bar into the body as the bar travels slightly down the leg. Keep the weight in the heels and bend the knees slightly - keep the arms STRAIGHT. Once the bar is just above the knee you will re-direct! You will keep the heels down and arms straight as you scoop the hips underneath (so that the torso is in a more upright position) and the jump (straight up) SHRUG and pull the elbows high and outside. The bar will travel UP the body as you actively pull yourself DOWN to land in a locked out overhead squat position! Think of punching yourself down underneath the weight!

The overhead squat position should have the feet shoulder width apart, heels down, knees out, butt below the knees, chest up, back flat (no plopping) arms locked with the bar over the middle of the body and armpits forward (no forward rotated shoulders!).

You may also do the snatch as a power snatch - suggested if this movement is new for you. For that you land only in a partial squat.

Stand from the snatch and perform an additional overhead squat.

Behind Neck Snatch Grip Push Press (5 x 8)

These are not meant to be SUPER heavy. Make sure you are comfortable lowering the weight to your back at lighter loads before loading up too much. ABSORB the lower with the legs!

These are just like a normal push press, just with a wide grip and from the back.

The bar will start on the back with the hands in your snatch/overhead squat grip. You will dip by keeping the heels down, allowing the knees to travel slightly forward, reaching the butt back SLIGHTLY but keeping the chest tall (don't dip forward). You will stand fast and hard to pop the bar off of the shoulders (make sure the head is out of the way) and finish with a press.

Keep the rib cage down and belly tight! Lock the elbows completely with the armpits forward and the bar over the middle of the body.