(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min.)
1 Min Pole Squats
1 Min T-Spine on Roller w/PVC
1 Min Pass-throughs

Note: Split group into 3 parts and rotate every minute

Warm-up: (15 Min.)
2X Sampson Complex
25 Mt. Climbers
20 PVC Overhead Squats
15 Hanging Shrugs
10 Burpees
5 Stride Stance Good Mornings (each leg)
Burgener Warm-up
Barbell Warm-up #2

Skill: (15 Min.)
Every 90 Seconds
5-5-5 Snatch-Grip Deadlift
3-3-3 Snatch Pull

NOTE: Build DL from 90% to 120% of 1RM Snatch and focus on hitting positions 3, 2 and 1 on the way up and down. Deload to 90% 1RM for Pulls and build back to 110%. You can have people catch the bar in the hang after the pull and set it down like the finish of a S.G. Deadlift.

Strength: (25 Min.)
20 Min EMOTM
1 Squat Snatch
Start Light and build to AHAP

Split Snatch or Power Snatch