(Mobility/Oly Skill/Oly Strength)

Movement Prep: 5 Min
2 Min Banded Ankle
2 Min Lat Roll

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

Skill: 15 Min
5 Min EMOTM
5 Pressing Snatch Balance
Note: With empty Bar or PVC
https://www.youtube.com/watch?v=RxjY4CggkVA

5 Min EMOTM
3 Heaving Snatch Balance
Note: Empty bar can be used or athletes can add weight.
https://www.youtube.com/watch?v=ik98wPv8pDc

Strength: 30 Min
24 Min EMOTM
0-8 Mins 5 Hang Muscle Snatch (Light Load)
8-16 Mins 3 Hang Power Snatch (Moderate Load)
16-24 Mins 1 Hang Squat Snatch (Heavy Load)

Note: Hang Muscle Snatch is from Position #1, Hang Power Snatch and Hang Squat Snatch is from Position #2 Just above the Kness. Athletes can increase weight if they like during each 8 minute chunk and should add weight when the movement changes.

Scaling: Stay Light work 5 reps for all movements, Hang Split Snatch