(Mobility/Oly Skill/Oly Strength)

Movement Prep: 10 Min
Super Squat Series

Note: Super Squat Hip Sequence
6 Min Tabata
Spiderman Step Foot Held Flat:
Belly Button To Heel
Belly Button To Knee
Belly Button Away

Spiderman Step Foot Splayed
Belly Button To Heel
Belly Button To Knee
Belly Button Away

Note: Perform all Movements with the foot held flat on one side (2 Mins), then the other side, then splay the foot and repeat the movements on both sides. Make small circular motions to move the joint while in each position.
https://youtu.be/JBHzXF-mVjY

Warm-up: 15 Min
2 Rounds of...
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
250m Run/Row/Ski/2X Bike
Then...
Burgener Warm-up
Barbell Warm-up #2

Skill: 10 Min
Snatch Medley

Strength: 25 Min
20 Min EMOTM
1 Snatch Medley of...
1 Snatch-Grip Deadlift
1 Hang Power Snatch
1 Squat Snatch
1 Overhead Squat
Increase Weight AHAP

Scaling: Stay Light, Split Snatch and Overhead Lunge