(Mobility/Oly Skill/Oly Strength)

Mobility:
2 Min T-Spine on Lax or Roller
1 Min Pass-Throughs
1 Min Pole Squats

Warm-up:
2 Rounds
20 Sit-ups
15 Russian Lunges
10 Burpees
5 Hanging Shrugs w/3 Sec. Pause

Then...
400m Run/Row/Ski
Burgener Warm-up

Skill:
5 x 5 Tall Snatches

NOTE: Practice drill with PVC and go to unloaded bar - trainer or regular.

Strength:
24 Min E3MOTM
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Squat Snatch
16 - 14 - 12 - 10 - 8 - 6 - 4 - 2 Toes To Bar

Increase Weight to AHAP

NOTE: Athletes that have good skills should practice snatches as touch and go. Power snatch is a substitute for those with mobility limitations.

Scaling:
Stay Light, Knee-ups