Mobility/Oly Skill/Oly Strength

Mobility:
Shoulder Series

Warm-up:
3 Rounds of Tabata
Passive Hang
Reverse Lunge
Sit-up
Goblet Squat
Burpees

Skill:
Clean and Jerk Variations
Split Jerk Footwork
NOTE: With an unloaded barbell you can review the 6 movements that athletes will be encountering and explain their role in weight progression. The Split Jerk foot work progression can be done with no bar, starting in a perfect landing position and then working on a drop to that position. Back knee with some bend and front shin vertical is what we shoot for. Discuss goals for the 30 minutes, noting that folks who have experience with the lifts should be working towards their functional 1 rm for each variation. Functional means being able to execute with no break in form. They may choose to back off a little with each technique change, and then build back to a heavier 1 rm. With a larger class have some people with similar weight targets double up on bars to conserve bumpers. Newer lifters can stay lighter and do 3 or 2 reps per round.


Strength:
30 Min EMOTM
Clean & Jerk
10 Rounds of Muscle Clean + Push Press (Build to Medium)
10 Rounds of Power Clean + Push Jerk (Build to Medium Heavy)
10 Rounds of Squat Clean + Split Jerk (Build to AHAP)

Scaling:
Stay light with technique focus and do 2 or 3 reps per round