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

Mobility: (5 Min)
1 Min Pole Squats
1 Min Butcher's Block Stretch
1 Min Scap Push-ups + Hanging Shrugs

NOTE: For Push-ups/Shrugs go 30 seconds each

Warm-up: (10 Min)
8 Min E2MOTM
10 Burpees
10 Spiderman Steps
10 OHS w/3 Sec Pause
10 Push-up to Down-Dog
Practice Jump Rope Remainder of 2 Min.

Strength A: (15 Min)
10 Min E2MOTM
9-7-5-3-1 Front Squat

Skill: (10 Min)
With Unloaded Bar...
2 x 5 Kneeling Hang Cleans
- Work on Elbows Out Position
- Emphasize Shrug
2 x 5 Partner PVC Bar-Height Drill
- Work on Shrug Under
- Emphasize Quick Elbows

NOTE: Have people kneel on gray pads or abmats. Have them do a few reverse curls with bar close to body as a "not to do," Then practice a few shrugs, a few shrug + high elbows, then 2 x 5 cleans getting no help from legs or hips. Then working in pairs they can have one person with barbell and one with PVC. Hold PVC at chest height above bar and working athlete must squat clean without hitting PVC AND hitting pull hip extension. Have athletes dialing back their power so as to not elevate bar so high.

Strength B: (20 Min)
16 Min E2MOTM
1st 4 Rounds: 3 High Hang Squat Cleans
2nd 4 Rounds: 3 Low Hang Squat Cleans
Start Light and work to AHAP

NOTE: High Hang Cleans use vertical torso and bar at about bottom of pockets level - Position 1. These will be lighter. Low Hang Cleans and just above knees - Position 2. Thes can get as heavy as poeple are ready for.

Start light, stay light