(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
2 Min PVC Rack Stretch
2 Min Single-leg Glute Bridges

Warm-up: (15 Min)
400m Goose Run

20 Lunges
2 Min Ski/Bike/Row
15 Russian KB Swings
2 Min Ski/Bike/Row
10 Burpees
2 Min Ski/Bike/Row

Skill: (10 Min w/Clean instruction)
Pull-under bar

NOTE: Cover HPC movement w/PVC. Break into teams of 2. Athlete 1 holds PVC at bottom of sternum while in triple extension - elbows high and outside. Athlete 2 holds their PVC just above bar while Athlete 2 drops under bar to catch in rack. Do 5 then switch. After drill have athletes grab bars and practice on own with a full hang clean and NOT having bar rise above shoulder then land on them.

30 Min EMOTM
Min 1-10 - 3 Hang Power Cleans
Min 11-20 - 2 Hang Power Cleans
Min 21-30 - 1 Hang Power Clean
Start Light and build to AHAP

Stay light with 3s all the way through