(Mobility/Oly Skill/Oly Strength)

Mobility: 5 Min
2 Min Childs Pose with Rotation
2 Min High Hamstring Roll

Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Skill: 10 Min
Barbell warm-up #1 and #2

Strength: 30 Min
"Isabel"
30 Snatches (135/95)

5 Min Rest

"Grace"
30 Clean & Jerks (135/95)

Scaling: Light Load

Note: Extra Time to cover each movement and allow athletes to find their appropriate weights.
Isabel should be a 5-8 min effort so athletes should choose a weight about 75-80% of 1RM for the Power Snatch.
Grace should be a 3-5 min effort so athletes should choose a weight about 65-70% of 1RM for the Clean and Jerk.