(Mobility/Oly Skill/Oly Strength)
Mobility: (5 Min)
PVC Pass Throughs
Warm Up: (10 Min)
5 Straight Leg PVC Sit-ups
10 Russian Lunges
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
NOTE: Another Alternative to KTE - Plank Knee to Elbow