(Mobility/Oly Skill/Oly Strength)

Mobility: 10 Min
2 Min Pole Squat
2 Min PVC Front Rack Stretch

Warm-up: 10 Min
90 Sec. Jump Rope
PVC Warm-up
90 Sec. Jump Rope

Note: PVC Warm-up
:90 Jump Rope
:30 Pass Throughs
:30 Around the Worlds (:15 each direction)
:30 Stride Stance Goodmornings (:30 each side)
:30 Sit-ups (PVC on Shoulders)
;30 Alternating Front Rack Lunge
:30 Strict Press
:30 Thrusters
:30 Overhead Squat
:30 Cossck Lunge with Catch
:90 Jump Rope

Run an 8 Minute clock. Sit ups can be done without the PVC if needed. https://youtu.be/tjvAWLwd-jo

Skill: 10 Min
Barbell Warm-up #1
Hook Grip & Re-Grip

NOTE: Cover Hook Grip with barbell in hang position. Then practice high hang power cleans with thumb release. Teach dismount of bar with a slight pop to unweight bar, then getting elbows over top of bar quickly and re-hooking before catch in hang.

Strength: 30 Min
30 Min EMOTM
1 Squat Clean

Note: Start Light work to AHAP. Require athletes not drop the bar during the first 20 minutes and practice the re-grip dismount. The last 10 minutes can be heavier and concentrate on the lift.