(Mobility/Oly Skill/Oly Strength)

Movement Prep: 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 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
Barbell Warm-up #1
Hook Grip & Re-Grip

NOTE: Cover Hook Grip with barbell in hang position. Then practice high hang power cleans with thumb release. Teach dismount of bar with a slight pop to unweight bar, then getting elbows over top of bar quickly and re-hooking before catch in hang.

Strength: 30 Min
30 Min EMOTM
1 Squat Clean

Note: Start Light work to AHAP. Require athletes not drop the bar during the first 20 minutes and practice the re-grip dismount. The last 10 minutes can be heavier and concentrate on the lift.