(Mobility/Oly Skill/Strength)

Movement Prep: 10 Min
Squat Series

Note: https://youtu.be/SNOKu4QawdU

Warm-up: 15 Min
2X Sampson Complex
25 Stationary lunges
20 Air squats building to jumping squats
15 Hanging Shrugs
10 Burpees
5 Inchworms
Burgener Warm-up
Barbell Warm-up #2

Skill: 10 Min
8 Min E2MOTM
5*-5*-5*-5* Snatch Balance
*5 PVC Sotts Press

Note: Snatch Balances should start at 65%ish 1RM Squat Snatch) Strongly Encourage athletes with limited mobility or a less than ideal Overhead Squat to perform Split Snatch Balance as well as Split Stance Sott's Press.

Strength: 25 Min
20 Min EMOTM
Odd Minute: 4 Hang Squat Snatch (Use Last Snatch Balance Weight)
Even Minute: 45 Sec. row for Calories

Score Total Calories

Scaling: Hang Split Snatch