Mobility/Oly Skill/Oly Strength)

Mobility: 5 Min
Banded YWTL 90/90s


Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Skill: 10 Min
Review each movement in detail and how they are different. Some great cues in the Khalipa video below.

Strength: 25 Min
21 Min. Every 90 Seconds
Increase weight by 25-30% for each movement.
4-4 Shoulder Press
3-3-3 Push Press
2-2-2-2 Push Jerk
1-1-1-1-1 Split Jerk

Note: Emphasis here is as all about the split jerk so stay conservative in early rounds. Athletes will need to pair up as these are all out of the rack.

Scaling: Stay light and stick with 3 reps all the way through