(Mobility/Oly Skill/Strength)

Movement Prep: 10 Min
Banded Y,W,T,L and 90/90s

Note: https://youtu.be/5Oi2wbddoDE

Warm-up: 15 Min
2 Rounds
250 m Row
8 Pass-throughs
8 Russian Lunge w/ PVC Overhead
8 Burpees
8 See Saw to Vertical Jump
8 Push-ups

Burgener Warm-up
Barbell Warm-up #2

Skill: 10 Min
Bar Dismount (from Overhead to Hang)
Re-Gripping in Hang

Note: From the overhead, lean back slightly allowing the bar to come strait down fast elbows over the bar reestablish hook grip.

Strength: 25 Min
6 Rounds starting every 4 minutes
Rounds 1 & 2: 3 Snatch Medleys + 1 Back-Rack Push Press after each Medley

Rounds 3 & 4: 3 Snatch Medleys + 1 Snatch Balance after each Medley

Rounds 5 & 6: 3 Snatch Medleys + 1 Overhead Squat after each Medley

Note: Snatch Medley = High Hang Snatch, Low Hang Snatch, Touch-and-go Snatch
Snatches should be Squat Snatches if possible, otherwsie Split Snatches with OH Lunges for Balance and OHS
Goal is to do all 12 reps consecutively without putting down the bar
Start very light and work to medium - this is mostly skill work