(Mobility/Oly Skill/Oly Strength)

Movement Prep: (5 Min)
Shoulder Series

With a band:
External rotation x 10 reps each side
Lateral raise to 45 degrees x 10 reps each side
Overhead circles x 10 reps clockwise and 10 reps counter clockwise
Overhead assisted stretch x 10 reps + 10 second hold in stretch position
Circles in "T" position x 10 reps in each direction
T position assisted stretch x 10 reps + 10 second hold in stretch position
Circles at waist height x 10 reps in each direction
Waist height assisted stretch x 10 reps + 10 second stretch hold

Warm-up: (10 Min)
Troy Special

Skill: (10 Min)
Shoulder-to-Overhead Footwork

Strength: (20 Min)
18 Min. Every 90 Seconds
4-4-4 Shoulder Press
3-3-3 Push Press
2-2-2 Push Jerk
1-1-1 Split Jerk

Afterparty:
10 Min of Work your Weakness