GENERAL OLYMPIC WARM-UP
1 set:
2:00 slow run, bike, row, or ski

3 sets:

MOVEMENT FOCUS
10 PVC pass throughs shoulder mobility
10 PVC good mornings posterior chain engagement
10 PVC muscle snatches lumbar arch in setup
10 PVC shoulder presses bar in the overhead position

SNATCH PROGRESSION
Use an empty bar or PVC.
MOVEMENT FOCUS
Muscle snatch shoulders slightly in front of the bar in the setup
Snatch pull bar stays close to the body
Hang power snatch full hip extension before arms pull
Power snatch slow pull until the bar is above the knees
Cycling pause with the bar at the hip before the next rep

CLEAN AND JERK REVIEW
MOVEMENT FOCUS
Hang power clean full hip extension before arms pull
Power clean slow pull until the bar is above the knees
Jerk pause with the bar at the hip before the next rep
Cycling quickly bring the bar back to the hip, pausing, and then starting the next rep

LOADING AND CYCLING | 10:00
Athletes must choose and practice snatch or clean and jerk.
3 sets:
6 unbroken reps (increase weight each set)

Review the pacing of a single repetition
1 rep every :10 = 5:00 time.
1 rep every :15 = 7:30 time.
1 rep every :20 = 10:00 time.
1 set:
3 single-reps, 1 rep every :10

1 set:
3 single-reps, 1 rep every :15

For Time: 
30 Clean and Jerks, 135# / 95#

For Time:  30 Snatches, 135# / 95#

Accumulate:
400-m overhead plate carry

2 sets:
:45 band pull-aparts
:30 lacrosse ball mash on foot/side