(Mobility/Oly Skill/Strength) - Oly Lifting Focus

Mobility: 10 Min
Scap Series

Note: Band Pull Apart x 10 reps (Palms up point thumbs out reachback as far as you can)
Band Pull Downs x 10 reps (reach for ceiling shoulders up to ears, keep arms long pull out and down til arms are parallel with ground)
Band Pass Through x 10 reps
Whippet x 10 reps (Arms parallel to ground, band behind back, reach forward, open scaps keep, shoulders down)
Hanging shrug w/ 2 second pause in active position x 10 reps
Scap Push-ups x 10 reps
(Scap Push-ups and Hanging Shrugs may be omitted if they are also in the warm up)


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 or Ski
Burgener Warm-up
Barbell Warm-up #2

Skill: 10 MIn
10 Min to warm-up to heavy Snatch (Power or Squat)

Workout: 25 Min
CF Open Workout 13.1
17 Min AMRAP
40 Burpees (6" Target)
30 Snatches (75/45)
30 Burpees (6" Target)
30 Snatches (135/75)
20 Burpees (6" Target)
30 Snatches (165/100)
10 Burpees (6" Target)
As many Snatches as possible (210/120)

1/2 Reps w/regular Burpees & light Snatches at single weight