(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
2 Min Banded Hips
1 Min Supine Wall Squat
1 Min T-Spine w/Roller or Lax

NOTE: Supine Wall Squat is where athletes lay down with butt towards the wall, feet on wall in squat stance, and they try and find good position with their hips as close to wall as possible without losing lumbar and having hips start to come off of ground. Also encourage knees to drop to side.

Warm-up: (10 Min)
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Skill: (5 Min)
Hook Grip & Re-Grip

NOTE: Cover Hook Grip with barbell in hang position. Then practice high hang power cleans with thumb release. Teach dismount of bar with a slight pop to unweight bar, then getting elbows over top of bar quickly and re-hooking before catch in hang. Then you can move directly into the High Hang Squat Clean instruction for the strength piece.

Strength: (40 Min)
30 Min E2MOTM
7-7-7 High Hang Squat Cleans (Light)
5-5-5 Low Hang Squat Cleans (Medium)
3-3-3 Clean Pulls (Heavy)
1-1-1-1-1 Squat Cleans (AHAP)

NOTE: Set Clock for 30 Minutes but pause after each section and take a moment to instruct each new step in the progression rather than teaching them all up front. Clean Pulls should start at about 90% of 1RM and build to about 1RM, then athletes can de-load for singles.

Stay light and keep reps at 5