Mobility:

Scap Series


Warm-up:

2X Sampson Complex

25 Stationary lunges

20 Air squats building to jumping squats

15 Hanging Shrugs

10 Burpees

5 Inchworms

3 x 10m Partner Banded Broad Jumps

Barbell Warm-up #1


Skill:

Ground-to-shoulder progression

Shoulder-to-overhead progression


Strength:

10 Min EMOTM

3 Muscle Clean & Push Presses

Light


2 Minute Rest and Review


10 Min EMOTM

2 Power Clean & Push Jerks

Medium


2 Minute Rest and Review


10 Min EMOTM

1 Squat Clean & Split Jerk

AHAP


Scaled: Light w/2 Reps for all sets

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