(Mobility/Oly Skill/Oly Strength)

Mobility: 10 Min
2 Min Lunge to Cossack
2 Min Pole Squat

Note: https://youtu.be/gCZkbadflWY

Warm-up: 15 Min
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike
Burgener Warm-up
Barbell Warm-up #2

Skill: 10 Min
6 Min E1.5MOTM
Snatch Balance without Dip 3 seconds at the bottom

Note: Stay light, focus on speed under the bar and stablity and balance in the hole.

Strength: 25 Min
24 Min EMOTM
Min 1-8
5 Muscle Snatch (light)
Min 9-16
3 Hang Snatch (Medium-Heavy)
Min 17-24
1 Squat Snatch (AHAP)

Scaling: Stay light with 3 reps in the last 10 mins, work technique

Note: Muscle Snatch from High Hang and then Power Snatch from low hang, then Squat Snatch from floor