(Mobility/Oly Skill/Oly Strength)

Movement Prep: (5 Min)
10 of Each Position

NOTE: We haven't done these on the floor, but they are similar to the movements we do in the shoulder series with the bands.  Complete 10 reps of each of the 4 movements.  Coach athletes to have a tight lower abdominal area (think point tailbone towards heels), draw shoulders away from the ears ("set" the shoulderblade against the back), and then move through a range of motion where that strength is maintained.  
Warm-up: (15 Min)
3 Rounds...
6 Spiderman Steps
12 Wall Balls
6 Burpees
12 KB Swings

Burgener Warm-up
Barbell Warm-up #2

Skill: (15 Min)
Every 90 Seconds
Snatch Balance
3 - 3 - 3 - 3

NOTE: This drill is practiced to increase the athletes confidence in their strength under the bar.  It is a drill used to strengthen their overhead stability for the Snatch.  Athletes should drop to the bottom of their own strongest squat position.  Should their mobility be challenged (as it is when we descend to the bottom of our overhead squat), they should be coached not to go beyond what their mobility defines a good position.  Watch for caving knees, "the butt wink" (loss of lumbar curve), shoulders internally rotating.  If you see these things happen, encourage athlete to stay in a range of motion that those faults don't occur.  Athletes may work off of the racks for the snatch balance if they choose to challenge their weight.  They should feel in control of the weight enough to catch the bar in the back rack position.  Should they find themselves uncomfortable catching the bar in the back rack, they should be encouraged to drop the weight after the rep (under control to the ground).

Snatch Medley:
High Hang Snatch
Low Hang Snatch
Touch-and-go Snatch
Overhead Squat

NOTE: Review the Medley with the class at a light weight.  They will have 5 opportunities to increase their load.  Encourage everyone to start at an easy weight for the first three minutes.

Strength: (24 Min)
6 Rounds every 4 minutes

0:00 - 1:00: 1 Round of the Snatch Medley
1:00 - 2:00: 1 Round of the Snatch Medley
2:00 - 3:00: 1 Round of the Snatch Medley
3:00 - 4:00: Rest and adjust loading

Snatches should be Squat Snatches
Start very light and work to medium - this is mostly skill work

Power Snatches through Medley
OH Lunges