WARM UP
5:00 mobilize hips and ankles
EMOM 5:00:
5 piked push up
5 goblet squats
SKILL
EMOM 10:00:
1 hang snatch
*Coach athletes to lift from different starting positions based on need and experience. The newer, the athlete the higher the hang. Emphasize hip contact and triple extension at the top of the lift.
WORKOUT OF THE DAY
Back squat
5-5-5-3-3-3-1-1-1
Strict press
5-5-5-3-3-3-1-1-1
*Set up 2 bars and alternate between the two lifts. Score heaviest weight for each. Work in teams, rest as needed between sets.