(Mobility/Oly Skill/Oly Strength)

Mobility:
1 Min Good Mornings
1 Min Pass-Throughs
2 Min Quad Foam Roll

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Skill:
Barbell Cycling

Strength:
4 Rounds Every 3 Min...
9 Deadlifts
6 Hang Power Cleans
3 Shoulder-to-Overhead
Performed as one Medley
Start light and build to AHAP

Run with "DT"
5 Rounds for time
200m Run
12 Deadlifts (155/105)
9 Hang Power Clean
6 Shoulder to Overhead

Scaling:
Row/Ski
Suitcase Deadlifts
KB Hang Clean
DB Shoulder to Overhead