(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
PVC Pass Throughs
Wall Squats

Warm Up: (10 Min)
2 Rounds
5 Straight Leg PVC Sit-ups
10 Russian Lunges
15 Burpees
200m Row/Run/Ski

Skill: (10 Min)
High Hang Power Snatch - Position 1 to Overhead
Low Hang Power Snatch - Position 2 to Overhead
Snatch Grip Deadlift - Move from position 3, to 2, to 1 slowly.
Snatch Grip Pull - Move from position 3, to 2, to 1 with acceleration.

NOTE: Spend time dialing in these positions. Athletes can work through the positions with a PVC and then graduate to an empty barbell.  You might have them grab both before working these skills. 

Strength:   (12 Min)
12 min to reach 1RM
Power Snatch 7-5-3-1-1-1

Workout: (15 Min - 5 Min Set/Warm Up - 10 Min WORK)
10 min AMRAP
4 Power Snatches (@75% 1RM)
6 KTE (knee to what!?)
8 Jumping Lunges

NOTE: Another Alternative to KTE - Plank Knee to Elbow