(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
Scap Series

Warm-up: (10 Min)
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Skill: (10 Min)
10 Minutes to...
Divide into teams
Warm-up the three lifts
Choose weights and devise a team strategy

NOTE: Try to group athletes by similar lifting capacity. Allow for two bars if necessary to accomodate difference in athletes.

Workout: (30 Min)
Teams of 2 or 3
One Athlete works at a time

6 Min AMRAP w/Increasing Weight Each 2 Min.
Power Snatch (Men - 95/115/135 Women - 65/80/95)

Rest 3 Min

6 Min AMRAP w/Increasing Weight Each 2 Min.
Shoulder-to-Overhead (Men - 115/135/155 Women - 75/95/105)

Rest 3 Min

6 Min AMRAP w/Increasing Weight Each 2 Min.
Power Clean (Men - 135/155/185 Women - 95/105/135)

Score = Total reps completed

Scaling: Choose a moderate starting weight and increase about 15-20 percent each 2 Min.