(Mobility/Oly Skill/Oly Strength)

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

Warm-up:
7 Min Agility Course
3 Min Box Push Relay

Skill:
Snatch Grip Deadlift
Snatch Pulls
Clean Grip Deadlift
Clean Pulls

NOTE: Review positions 3 (Ground or Mid-shin), 2 (Just above knee cap w/vertical shin) and 1 (vertical torso, knees scooped under bar and bar in contact with hip (snatch) or mid-thigh (clean). Note that Deadlifts will specifically hit these positions on the way up - different than our regular Deadlifts. 

Snatch Pull: https://www.youtube.com/watch?v=cRR87TYYGkE

Clean Pull: https://www.youtube.com/watch?annotation_id=annotation_173677823&feature=iv&src_vid=cRR87TYYGkE&v=1WuSiyM-knI


Strength:
32 Min. E2MOTM
3-3-3-3 Snatch Grip Deadlift w/2 Sec. Pause at knee (100-120% of 1 RM)
3-3-3-3 Snatch Pulls (100-120% of 1 RM)
After each set execute 3 light Squat Snatches

3-3-3-3 Clean Grip Deadlift w/2 Sec. Pause at knee (100-120% of 1 RM)
3-3-3-3 Clean Pulls (100-120% of 1 RM)
After each set execute 3 light Squat Cleans

NOTE: The focus for the day is going heavy while maintaining proper position. After technique section everyone will need access to 2 bars, so a class larger than 8 should go into teams of 2, with one working bar and one technique bar. Deadlifts have pause at top of knee cap. This is slightly lower than a position 2 you hit during a hang snatch/clean - right at the top of the patella, before any scoop begins. Shoulders are in front of bar with Lats activated. After the pause get everyone to feel the "scoop" or transition of knees moving underneath the bar as torso moves to upright position. Note that when the torso hits vertical there still must be 2" to 3" of leg extension left to give. Deadlifts can work to more than 1 RM for each lift.

For the Pulls, you can lighten a bit to start, and athletes will attempt to add as much speed to the bar AFTER they hit position 2 and STILL hitting position 1. During last bit of pull make sure athletes have fists DOWN and not letting elbows fall back. If the bar is travelling too high - ADD WEIGHT! Work back up to more than 1 RM.

Between sets, athletes will put the movements into practice with a light bar (empty for beginners, 50% or less for experienced), focusing on not losing those positions. Enforce not going heavy with practice reps - stress is in DL and HP, technique is in the practice.


Scaling:
Stay light