(Mobility/" Skill/Oly Strength)

Movement Prep: 10 Min
2 Min T-Spine Roll
2 Min Banded Rack Stretch
2 Min PVC Rack Stretch

Note: Banded Rack Stretch skip to 3:15 on this KStar video...
https://youtu.be/ETO5PLzgmNY

Can we just generate our own video for this so people don't have to find a sectoin of another video?

Warm-up: 10 Min
PVC Warm-up (8 Min)

Note:
:90 Jump Rope
:30 Pass Throughs
:30 Around the Worlds (:15 each direction)
:30 Stride Stance Goodmornings (:30 each side)
:30 Sit-ups (PVC on Shoulders)
;30 Alternating Front Rack Lunge
:30 Strict Press
:30 Thrusters
:30 Overhead Squat
:30 Cossck Lunge with Catch
:90 Jump Rope
Run an 8 Minute clock. Sit ups can be done without the PVC if needed. https://youtu.be/tjvAWLwd-jo

Skill: 10 Min

Barbell Warm-up #1
Three postion power snatch
https://youtu.be/kD65dqLt7yI


Strength: 30 Min
5 Min EMOTM
1 Three postion power snatch

3 MIn Rest

5 Min EMOTM
1 Power Snatch
1 OHS
1 squat snatch

3 Min Rest

14 Min E2MOTM
1 squat snatch

Note:
three postion power snatch is a light working weight working on postions
barbell complex is fast pace a moderate weight and maintain through out complex
Squat snatch: AHAP or pick a good working weight