Skill - 01 - 01 (Olympic lifting, sensation-biased)

**Prep -**

Range of motion + tolerance

Prison CARs - weighted

5 /5 x 2

Shoulder External Rotations - hovers

10 / 10 - a weight you can move a bit off the ground

Thoracic CARs

5 total - hug a med-ball or band-resistance (band should be in front of you and low on a rig / rack)

Behind-the-neck band press

10-20 x 2

Single-arm Lat Pulldown + shoulder abduction

12-15 / 12-15 x 2

**Technical Warm-up -**

3 rounds:

Power-position clean pull (bar proximity, mid foot balance, pull technique)

3

High-hang muscle clean (bar transition, elbow and front rack speed, catching)

3

Tall (power-position) power clean (aggression, pull, getting under)

3

Then...

3 paused clean pull (pause at knee and mid thigh)

3 Power cleans (pause at knee and mid thigh)

x 3, NFT

**Work -**

Pause power clean

3 x 5 - increase load only if you are catching and explosive

+

Med-ball hug vertical hops (transfer of force + leg drive)

3 x 5

**Accessory -**

Back Squat

8-15 x 1

*build towards a tough 8-15 across 3-4 sets*

Snatch-grip Deadlift

10-12 x 2