(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
10 Banded Front Squats
Tricep Smash - R
10 Banded Front Squats
Tricep Smash - L

NOTE: Partners can complete the mobility.  While one person does the 10 banded Front Squats, the other partner can smash their triceps.  Then, they can switch.  Second round they can hit the other tricep.

Warm-up: (10 Min)
1 Round across gym and back...
Squat Jumps (fingertips touch ground)*
Backwards Bear Crawl*
Burpee Broad Jumps*

*Complete 10 Wall Balls inbetween each movement.

Skill: (10 Min)
Upright Torso

NOTE:  Take time to warm up the Power Clean/Front Squat/Hang Squat Clean with that upright torso and then warm up to a solid weight.  Goal is to remain AHAP through the workout.

Strength: (30 Min - 6 Min Set/Warm Up, 24 Min Work)
1 Power Clean

8 Min E2MOTM
1 Power Clean
2 Front Squat

12 Min E3MOTM
1 Power Clean
2 Front Squats
3 Hang Squat Clean

Record heaviest set of last medley