Mobility: (5 Mins)
“Super Inch Worm”

Done twice - should be plenty of mobility.  Point out Scapular Retraction here as an important thing to be mindful of as you are extending your arm or supporting the weight of your body.

Walk Hands Out
Push Up to Down Dog x 5
Left Lunge
Right Lunge
Mtn Climbers x 20
Side Plank
Other Side Plank
Push Up to Down Dog x 5
Walk Hands Back

Warm-up: (10 Mins)
PVC Barbell Warm Up #2
Weighted Barbell Warm Up #2 

Here are your movements - complete 5 reps of each. First with the PVC and then with an unweighted Bar.

  • Snatch Grip Deadlift
  • Low Hang High Pull
  • High Hang Muscle Snatch
  • Back Rack Push Press
  • OHS

Strength: (10 Mins) 
8 Min E2MOTM
5 - 5 - 5 - 5 Overhead Squats
Work off the Rack (STAY LIGHT no more than 60% 1RM)

This should be a working piece. Increasing weight as you move across the 8 minutes.  This is NOT a 5RM OHS!  Folks should stay on the light side.  Our focus today is on those snatches, we are merely finding comfort in the 2nd half of that movement.

Skill:  (8 Mins)
Snatch Pull Positions
(use PVC, Trainer Bar or Empty Barbell)
Find Position 3 - Rest
Position 3 to Position 2 back to Position 3 - Rest
Position 3 to Position 2 to Position 1 back to Position 2 back to Position 3 - Rest
Full Speed Squat Snatch

This portion of the hour is the educational piece.  This is a time for folks to define their position 3, then position 2 and what it feels like to move into it.  Then finally position 1 and then back down through 2 and then 1.  Muscle Memory here.  They complete each cycle with a full speed squat snatch.  They should only increase weight if they feel completely comfortable with the positions and that full snatch with the weight they had.

Complete 4 Cycles on Coach's Command

Strength: (20 Mins)

Warm Up to starting working weight for 8 minutes.  Last 12 minutes go every 2 minutes increasing as folks feel comfortable with the movement.  If they have the squat portion down, but don't feel comfortable going for singles, keep them at 3 reps the whole time.  If the Squat is not happening for them, make this a power snatch and concentrate on the 3 position progression through the pull.

12 Min E2MOTM
3 - 3 - 1 - 1 - 1 - 1 Squat Snatch

Scaling:
Overhead Lunges for Overhead Squats
Power Snatch or Stay at 3 Reps for Squat Snatch