(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
1 Min Pole Squats
1 Min PVC Pass Throughs
2 Min Bow and Arrow

Warm-up: (15 Miin)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 Weighted See Saw Step
8 KB Teapots
10 PVC Overhead Squats
12 KB Shoulder Press (6 each side)
200m Row, Ski or 2X Bike

Burgener Warm-up
Barbell Warm-up #2

Skill: (10 Min)
5-5-5 Sott's Press
3-3-3 Snatch Balance

NOTE: Sott's press can start with PVC Pipe and some will not need anything more - some can graduate to an unloaded bar

Strength: (30 Min w/24 min for workout)
3 Power Snatches

8 Min E2MOTM
2 Power Snatches
2 Overhead Squat

12 Min E3MOTM
1 Power Snatch
2 Overhead Squats
3 Squat Snatches

Record heaviest set of last medley

NOTE: Based on increasing reps there may not be too much weight progression for this strength piece. For thos that do inted on going heavy for the final medley that can use early portion to do a steady build in weight. OHS can switch to OH Lunge for mobility impaired athletes. Squat snatch can switch to Split Snatch for same folks.

Light Weight