(Mobility/Oly Skill/Oly Strength)

Mobility: 5 Min
2 Min Lax Ball Forearm and Tricep Smash
2 Min Banded Lat 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
With Unloaded Bar...
2 x 5 Kneeling Hang Cleans
- Work on Elbows Out Position
- Emphasize Shrug
2 x 5 Partner PVC Bar-Height Drill
- Work on Shrug Under
- Emphasize Quick Elbows

NOTE: Have people kneel on gray pads or abmats. Have them do a few reverse curls with bar close to body as a "not to do," Then practice a few shrugs, a few shrug + high elbows, then 2 x 5 cleans getting no help from legs or hips. Then working in pairs they can have one person with barbell and one with PVC. Hold PVC at chest height above bar and working athlete must squat clean without hitting PVC AND hitting pull hip extension. Have athletes dialing back their power so as to not elevate bar so high.

Strength: 35 Min
30 Min EMOTM
0-10 Min 5 High Hang Squat Clean
10-20 Min 3 Low Hang Squat Clean
20-30 Min 1 Squat Clean

Stay Light with 5 reps through all 3 movements