(Mobility/Oly Skill/Oly Strength)

Mobility: 10 Min
2 Min T-Spine Roll
2 Min Banded Rack Stretch
2 Min PVC Rack Stretch

Note: Banded Rack Stretch skip to 3:15 on this KStar video...

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 Good Mornings (:30 each side)
:30 Sit-ups (PVC on Shoulders)
;30 Alternating Front Rack Lunge
:30 Strict Press
:30 Thrusters
:30 Overhead Squat
:30 Cossack Lunge with Catch
:90 Jump Rope

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

Skill: 10 Min
Muscle, Power and Squat Clean + Push Press, Push Jerk and Split Jerk

Note: Spend some time with PVC pipe covering all three versions of the clean and Shoulder-to-overhead.

Strength: 30 Min
30 Min EMOTM
Clean & Jerk
10 Rounds of Muscle Clean + Push Press (Build to Medium)
10 Rounds of Power Clean + Push Jerk (Build to Medium Heavy)
10 Rounds of Squat Clean + Split Jerk (Build to AHAP)

Stay light with technique focus and do 2 or 3 reps per round