(Mobility/Oly Skill/Oly Strength)

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

PVC Warm-up (8 Min)

Barbell Warm-up #1
Hook Grip & Re-Grip

NOTE: Cover Hook Grip with barbell in hang position. Then practice high hang power cleans with thumb release. Teach dismount of bar with a slight pop to unweight bar, then getting elbows over top of bar quickly and re-hooking before catch in hang.

30 Min EMOTM
1 Squat Clean

Note: Start Light work to AHAP. Require athletes not drop the bar during the first 20 minutes and practice the re-grip dismount. The last 10 minutes can be heavier and concentrate on the lift.