(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
2 Min Bow and Arrow Stretch
1 Min Squat Hold
1 Min PVC Pass-throughs

NOTE: Because of duration, this squat hold can be "soft" with more of a focus on getting ankles, knees, hips and spine to loosen up.

Warm-up: (15 Min)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski

Burgener Warm-up
Barbell Warm-up #2

Skill: (10 Min)
Every 90 Seconds
3-3-3-3-3 Snatch Balance

NOTE: This drill work will be done off the ground. There are a few people in our gym who may need to come off the rack due to their load capacity. Start with PVC for practice, then empty bar, then 5 sets loaded.

Strength: (30 Min)
18 Minute E2MOTM
5-5-3-3-1-1-1-1-1 Squat Snatch

NOTE: 5s and 3s are small increases in weight towards an opening single of 80% of 1 RM. Nudge up about 5% each single to be around 1 RM territory. Beginners should continue with 5s through all 9 rounds. Intermediates still not comfortable with the movement should do 3s instead of singles.

Lighter weight, Power or Split Snatch