(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
Shoulder Series

Warm-up: (10 Min)
4 Rounds...2 with PVC & 2 with Barbell
Back Squat and BTN Push Press
Back Squat and BTN Push Jerk
Back Squat and BTN Split Jerk
Front Squat and Push Press
Front Squat and Push Jerk
Front Squat and Split Jerk
Squat Clean and Split Jerk

Skill: (10 Min)
Footwork in the Split Jerk

NOTE: Cover the landing position and have athletes stick that landing with no bar, then with bar.

5-5-5 Tall Jerks (Light)

NOTE: The second video shows three variations of the Tall Jerk - Use the first variation with PVC, then use the second one (with flat feet) second with a bar, then if people are comfortable they can move to the triple extension version with a bar.

Strength: (35 Min)
30 Min EMOTM
1 Squat Clean and Split Jerk
Build to a 1 RM

NOTE: Start very light and build very slowly. With 10 rounds to go you should be within 75% and then do a steady build to around 95% or 100%

Stay light with 2 reps per minute