(Mobility/Oly Skill/Oly Strength)
Mobility:
2 Min Pec Smash w/Lax Ball
2 Min T-Spine on Roller w/Barbell
Warm-up:
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian/ Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees
Skill:
Every 90 Seconds
5-5-5 Three-Pause Power Snatch
Pause just off the ground
Pause at kneecap
Pause at vertical torso
Start with empty bar and increase each round
Strength:
20 Min EMOTM
3 Power Snatch
Choose a sustainable weight and stick with it
Scaling:
Stay LIght