(Mobility/Oly Skill/Oly Strength)

Mobility:
1 Min. Pole Squats
1 Min. T-Spine on Roller/Lax Ball
1 Min. Wall Squats
1 Min. Butcher's Stretch

Warm-up:
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
NOTE: Use FS instead of BS in Barbell Warm-up


Skill:
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 - https://www.youtube.com/watch?v=UplGc3ZaitI - T & G practice with light bumpers and starting movement from the Hang Position. Focus on knees moving around bar on down and up. Instruct on how to re-grip with Hook Grip from dismount. Note the rest happens in the hang as opposed to the ground.


Strength:
18 Min. E2MOTM
3-3-3-3-3-3-3-3-3 Squat Clean
Touch-and-go If Possible
NOTE: This is a steady build of weight throughout 9 rounds. Don't let people go heavy enough to need a long pause between reps. With large class have some folks pair up.


Scaling:
Stay light w/5 reps throughout