(Mobility/Oly Skill/Oly Strength)

Mobility: 10 Min
2 mins Banded Ankles
Scap Series

Warm-up: 15 Min
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski
Burgener Warm-up

Skill: 5 Min
Hang Squat Snatch

Strength: 30 Min
30 Min EMOTM
1 Hang Squat Snatch
Start light and build to AHAP

Note: Athletes may want to do more than a single rep each minute during early part of this workout.

Stay light work technique