(Mobility/Oly Skill/Strength) - Oly Lifting Focus

Movement Prep: (5 Min)
Scap Series

  • Band pull apart x 10 reps
  • band pull downs x 10 reps
  • band pass through (back half only) x 10 reps
  • Whippet x 10 reps
  • Reverse Bear Crawl Touches x 10 reps*
  • hanging shrug w/ 2 second pause in active position x 10 reps

Warm-up: (15 Min)
Troy Special
Burgener Warm-up
Barbell Warm-up #2

Skill: (10 Min)
Hook Grip
Snatch Grip Bar Dismount from Overhead to Hang
Snatch Medley*

Strength: 23 Min WORK
6 Rounds starting every 4 minutes
Min 1: 1 Round of the Snatch Medley
Min 2: 1 Round of the Snatch Medley
Min 3: 1 Round of the Snatch Medley
Min 4: Rest and adjust loading

*Snatch Medley = High Hang Snatch, Low Hang Snatch, Touch-and-go Snatch, Overhead Squat
Snatches should be Squat Snatches if possible, otherwise Power with OH Lunges or OHS