(Mobility/Oly Skill/Oly Strength)

Movement Prep: (5 Min)
4 Min Tabata (2 Rounds)...
Contralateral Dead Bug
Alternating Plank Reaches
Ipsilateral Dead Bug
Dancing Crab

Warm-up: (10 Min)
7 Min Agility Course

Skill: (10 Min)
Snatch Grip Deadlift
Snatch Pulls
Clean Grip Deadlift
Clean Pulls

NOTE: Use this skill time to cover the movements but also to build a lweight towards the opening set of SG DL. Start with a bar and light bumpers and you can add weight after each movement and end up at the point where Clean Pull skill work weight is 80% of 1 RM Snatch weight. Then athletes can go right to a 90% or 100% SG DL weight for Strength. Also note to teach Deadlifts with the 2 second pause to condition athletes where and how long that pause is.

Strength: (35 Min)
15 Min Every 90 Seconds
3-3-3 Snatch Grip Deadlift w/2 Sec. Pause at knee (100-120% of 1 RM)
3-3-3 Snatch Pulls (100-120% of 1 RM)
3-3-3-3 Squat Snatches (65% of 1 RM)

15 Min Every 90 Seconds
3-3-3 Clean Grip Deadlift w/2 Sec. Pause at knee (100-120% of 1 RM)
3-3-3 Clean Pulls (100-120% of 1 RM)
3-3-3-3 Squat Cleans (65% of 1 RM)

NOTE: Run a 15 Minute clock for each section so you can take a few moments to re-orient to the new grip between sections. Final full movements are supposed to be VERY comfortable to reinforce the work that was just done so prevent anyone from going heavy. They should be fatigued after DLs and Pulls and be ready for the de-loaded practice.

Scaling: Light Weight. Power Snatches/Cleans