(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
1 Min Push-up to Down-dog
1 Min Child's Pose with Rotation
2 Min High Hamstring Roll

Warm-up: (15 Min)

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

Strength/Skill: (20 Min)
16 Min EMOTM
1 Turkish Get-up
Alternate arms each minute

NOTE: Spend 4 Minutes covering basics of TGU then start people out with light KB and coach on the fly during 16 minutes. Beginners stay light and veterans work to AHAP.

Conditioning: (20 Minutes w/Warm-up)
30 Clean & Jerks (135/95)

Note: Athletes should be working with a weight they can do at least 5 touch + go C & J even if they are using singles in the workout. For Intermediate/advanced athletes cover dropping of the bar with control and barbell cycling techniques. Beginners should do singles with no bar drop. Expect wide variance in finish times from 3 to 10 minutes.

Scaling: Light bar