(Mobility/Oly Skill/Oly Strength)

Movement Prep:
2 Min Banded Ankle
2 Min Lat Roll

Warm-up:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Skill:
5 Min EMOTM
5 Pressing Snatch Balance
Note: With empty Bar or PVC
https://www.youtube.com/watch?v=RxjY4CggkVA

5 Min EMOTM
3 Heaving Snatch Balance
Note: Empty bar can be used or athletes can add weight.
https://www.youtube.com/watch?v=ik98wPv8pDc

Strength:
24 Min EMOTM
0-8 Mins 5 Hang Muscle Snatch
8-16 Mins 3 Hang Power Snatch
16-24 Mins 1 Hang Squat Snatch

Scaling: Stay Light work 5 reps for all movements, Hang Split Snatch