(Mobility/Oly Skill/Oly Strength)
Mobility: (5 Min)
2 Min Pec Smash w/Lax Ball
2 Min T-Spine on Roller w/Barbell
NOTE: T-spine has the barbell on the ground and athletes use it as an anchor using a snatch grip while they mobilize T-Spine over the roller.
Warm-up: (15 Min)
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian/ Swings/American Swings
10 Hanging Shrugs/Kip Swings
NOTE: First round, first movement. Second round, second movement.
Skill: (10 Min)
Every 90 Seconds
5-5-5 Three-Pause Power Snatch
Pause just off the ground
Pause at kneecap
Pause at vertical torso
Start with empty bar and increase each round
Pauses are 2 seconds each. Look for perfect positions with each of the three stop points and the have athletes working the vertical jump to initiate bar speed for the lift.
Strength: (30 Min)
20 Min EMOTM
3 Power Snatch
Choose a sustainable weight and stick with it
NOTE: Experienced athletes should go touch and go. Try to provide enough warm-up so folks can choose a single weight they think they can sustain. This will be stamina/strength with the every minute format.