Wednesday, November 22nd 2017

(Mobility/Oly Skill/Oly Strength)

Mobility: (8 Min)
1 Min. Pole Squats
1 Min. PVC Rack Stretch
1 Min. Wall Squats
1 Min. Butcher's Stretch

Warm-up: (15 Min)
2 Rounds of...
2 Inchworm Complex
4 Side Plank w/ Hip-Drop & Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski

Then...

Barbell Warm-up #1

Skill: (12 Min)
3 Min EMOTM
3-3-3 Tall Cleans w/Unloaded Bar
3 Min EMOTM
3-3-3 Touch-and-go Squat Cleans w/Bumpers

NOTE: Tall Cleans Video
Practice the TnG with bumpers for everyone. Focus on staying tight, with knee position being important on the down and the up portion of the touch.

Strength: (25 Min)
18 Min. E2MOTM
3-3-3-3-3-3-3-3-3 Squat Clean
Touch-and-go If Possible

Last Seen: March 2, 2017

NOTE: With 9 round folks can start lighter and build, leveling off with 5 rounds to go. After that, small increments until folks are AHAP while still maintaining TnG. Anyone fairly new does not need to use TnG and can just stay lighter and pause as long as they need to. They may also want to do 5 reps each 2 minutes to get higher volume.

Scaling:
Stay Light