(Mobility/Oly Skill/Oly Strength)

Movement Prep: 5 Min
2 Min Lax Tricep Smash
2 Min PVC Rack Stretch

Warm-up: 10 Min
2 Rounds
1 Min Jump Rope
8 One-arm KB Swings - Left
8 One-arm KB Swings - Right
8 Spiderman Steps
8 Barbell Good Mornings
Barbell Warm-up #1

Skill: 10 Min
Partner Tempo Banded Pulls
Note: Use red or skinny blue bands. one partner holds the band with just enough tension the other athlete needs to work to keep the bar close. Start with an empty bar at mid shin position #3(trainer plates can be used with smaller classes). Perform a slow pull to position #2(low Hang) as soon as the bar reaches the knee cap explode upwards keping the bar close and elbows up. The band will try to pull the bar away from the body focus here is keeping the bar close to the frontal plane.

Strength: 35 Min
30 Min EMOTM
1 Squat Clean

Stay Light work technique