"(Mobility/Oly Skill/Oly Strength)

Movement Prep: 10 Min
Squat Series

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Skill: 10 Min
Burgener Warm-up with PVC
Skill Transfer Drills with Empty Barbell

Note: These are 2 great video from Burgener about why we do these drills and what to look for.
Skill Transfer Drill
Snatch Grip Press
Overhead Squat
Heaving Snatch Balance
Snatch Balance without Dip
Snatch Balance with Dip


Strength: 25 Min
20 Min E2MOTM
1 Snatch Pull
1 Power Snatch
1 Squat Snatch
1 Overhead Squat

Scaling: Stay light