(Mobility/Oly Skill/Oly Strength)

Mobility: 10 Min
2 Min PVC Rack Stretch
2 Min Bow and Arrow Stretch

Warm-up: 10 Min
PVC Warm-up (8 Min)

: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
3 Rounds E2MOTM
Banded Jerks
3 Push Press
3 Push Jerks
3 Split Jerks

Note: Work in teams of 2 or 3. 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 (Purple Bands only) as well like in the video. Focus on the second half of the Bergener video, emphasis here is speed under and staying strong at the finish.

Note: Morning trainers plan extra time to set this up and to leave in place for the day.

Strength: 30 Min
30 Min EMOTM
Clean & Jerk
0-10 Min 5 Reps (light)
10-20 Min 3 (Medium)
20-30 Min 1 (AHAP)

Scaling: Stay light work 5 Reps throughout