(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
Shoulder Series

With a band:
External rotation x 10 reps each side
Lateral raise to 45 degrees x 10 reps each side
Overhead circles x 10 reps clockwise and 10 reps counter clockwise
Overhead assisted stretch x 10 reps + 10 second hold in stretch position
Circles in "T" position x 10 reps in each direction
T position assisted stretch x 10 reps + 10 second hold in stretch position
Circles at waist height x 10 reps in each direction
Waist height assisted stretch x 10 reps + 10 second stretch hold

Warm Up: (10 Min)
3 Rounds of Tabata
Air Squats
1 Arm DB Push Press (L)
Mt. Climbers
1 Arm DB Push Press (R)
Reverse Lunges

Strength: (10 Min)
10 Min E2MOTM
7-7-7-7-7 DB/KB Snatch (Each side)

DB Snatch or KB Snatch

Workout: (30 Min)
"DT"
5 Rounds for time
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

NOTE: Athlete should choose a weight that they can "cycle" the movements.  Weight should stay the same throughout.

Scaled:
Light Bar