(Mobility/Oly Skill/Oly Strength)

Mobility: (10 Min)
:45 Sec Supine Wall Squat @1:00 Min in video
:45 Sec Pigeon Sweep -R @2:00 Min in video
:45 Sec Pigeon Sweep -R
:45 Sec Thoracic Extension with Bar @3:00 Min in video
:45 Sec Bow and Arrow - R
:45 Sec Bow and Arrow - L

Warm-up: (15 Min)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski
Burgener Warm-up
Barbell Warm-up #2

NOTE: Use a PVC pipe for Burgener and a Barbell for the #2 Warm Up. This way, your athletes are set with what they need for equipment.

Skill: (10 Min)
Overhead Shoulder Position
Thumbs Up Drill
Open Palms Drill

Strength: (25 Min)
20 Min EMOTM
1 Round of the Snatch Medley...
Snatch Grip Deadlift
Low Hang Power Snatch
High Hang Squat Snatch
Overhead Squat
Start light and work AHAP

NOTE: Have athlete set up with some extra plates around.  Encourage them to make small jumps in weight and even plateau several times through the 20 mins to dial in their form.

Scaled: Start with PVC and work to light bar