(Mobility/Oly Skill/Oly Strength)

Movement Prep: 5 Min
Squat Series

Note: https://youtu.be/SNOKu4QawdU

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/Ski/2X Bike
Then...
Burgener Warm-up
Barbell Warm-up #2

Skill: 10 Min
Snatch Grip Deadlift
Snatch Pulls
Clean Grip Deadlift
Clean Pulls

Note: With all These movement use the lats to keep the bar close to the body and following a straight bar path.
Snatch Grip Deadlift: https://youtu.be/NMDPXmGJI88
Snatch Pulls: https://youtu.be/cRR87TYYGkE
Clean Pulls: https://youtu.be/1WuSiyM-knI

Strength: 30 Min
15 Min Every 90 Seconds
3-3-3 Snatch Grip Deadlift w/2 Sec. Pause at knee (100-120% of 1 RM)
3-3-3 Snatch Pulls (100-120% of 1 RM)
3-3-3-3 Squat Snatches (65% of 1 RM)

15 Min Every 90 Seconds
3-3-3 Clean Grip Deadlift w/2 Sec. Pause at knee (100-120% of 1 RM)
3-3-3 Clean Pulls (100-120% of 1 RM)
3-3-3-3 Squat Cleans (65% of 1 RM)

Scaling: Light Weight