(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
1 Min Pass-throughs
10 Hanging Shrugs
1 Min Rotational Pass-throughs
10 Scap Push-ups

Warm-up: (15 Min)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski

Burgener Warm-up

Skill: (25 Min)

NOTE: Have PVC and empty bar for each of these. First drill with PVC and then do the sets with bar, possibly adding weight if desired, but keeping it skill focused.

Every 90 Seconds
Snatch Grip Push Press

Every 90 Seconds
Overhead Squat

Every 90 Seconds
Snatch Balance

Strength: (20 Min)
14 Min E2MOTM
3 Snatch Grip Deadlifts + 1 Hang Squat Snatch + 2 Overhead Squats

NOTE: Make sure SG DL is very specific to the snatch positions. Review Positions 3, 2 and 1 and make sure all three are hit every rep. Spit Snatch is a great substitute for folks that can't do squat snatch, and then go to Overhead Lunge for the two OHS.

Light bar or PVC