(Mobility/Oly Skill/Oly Strength)

Mobility:10 Min
2 Min Lax Ball Forearm and Tricep Smash
2 Min Banded Lat Stretch
2 Min PVC Rack Stretch

Note: Flex and extend the wrist during forearm smash and flex and extend the elbow during tricep smash. Banded Lat Stretch skip to 3:15 on this KStar video...
https://youtu.be/ETO5PLzgmNY10 Min

Warm-up: 10 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Skill: 10 Min
Strong Turnover Drill
3-3-3-3

Note: Work with a partner. Use purple bands or Reds for stronger athletes. Jclips can be set about 12' off the ground (maybe higher for taller athletes) with the band looped around the post just below. Heavy KBs can be used as well like in the video. Start with Extension and shrugs, then High Pulls, so athletes can get a feel for the bands then muscle cleans focusing on fast elbows and realeasing the hook grip. Partner up for larger classes.

Strength:
30 Min EMOTM
0-10 Min 5 High Hang Power Clean
10-20 Min 3 Low Hang Power Clean
20-30 Min 1 Power Clean

Scaling:
Stay Light with 5 reps through all 3 movements