(Mobility/Oly Skill/Oly Strength)

Movement Prep: 10 Min
“Super Inch Worm”

Twice Through...
Walk Hands Out
Push Up to Down Dog x 5
Left Lunge
Right Lunge
Mtn Climbers x 20
Side Plank
Other Side Plank
Push Up to Down Dog x 5
Walk Hands Back

Warm-up: 10 Min
PVC Warm-up (8 Min)

:90 Jump Rope
:30 Pass Throughs
:30 Around the Worlds (:15 each direction)
:30 Stride Stance Goodmornings (:30 each side)
:30 Sit-ups (PVC on Shoulders)
:30 Alternating Front Rack Lunge
:30 Strict Press
:30 Thrusters
:30 Overhead Squat
:30 Cossack Lunge with Catch
:90 Jump Rope
Run an 8 Minute clock.

Note: Sit ups can be done without the PVC if needed. https://youtu.be/tjvAWLwd-jo

Skill: 5 Min
Burgener Warm-up
Barbell Warm-up #2

Note: https://www.youtube.com/watch?v=OjV3BRpGayk

Strength: 35 Min
30 Min E2MOTM
1 Hang Squat Snatch
2 Squat Snatch
3 Overhead Squat

Start light and build to AHAP

Scaling: Stay Light. Use Split Snatch and OH Lunge for mobility-limited athletes
Start light, stay light, Split Snatch, Overhead Lunge