(Mobility/Skill/Oly Strength)

Mobility: 5 Min
Front Rack Series
2 Min T-Spine Roll
2 Min Banded Lat Stretch
2 Min PVC Rack Stretch

Note: Note: Banded Rack Stretch skip to 3:15 on this KStar video...

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, Ski or 2X Bike

Skill: 10 Min
Split Jerk Foot Work

Note: Have athletes partner up to mark the floor for eachother. Use Chalk for marking foot placement and practice dropping into the proper split stance. Have all athletes clean chalk marks with gym wipes after workout. https://youtu.be/2PS8E5bIk88

Strength: 30 Min
24 Minute E2MOTM
Push Press
Push Jerk
Split Jerk

Stay Light work Technique

Note: All Athletes work out of Rack