(Mobility/Oly Skill/Oly Strength)

Mobility: 10 Min
Scap Series

Warm-up: 15 Min
250m Row/Ski/2X Bike
10 Reverse Lunges
30 Sec. Hip Flexor Stretch
10 Air Squats
30 Sec. Modified Pidgeon
10 Cossack Squats
30 Sec. Cossack Stretch
10 Sumo Squats
30 Sec. Childs Pose
250m Row/Ski/2X Bike

https://youtu.be/5KNZcKSBS8A

Skill: 15 Min
Rope Climb

Strength:20 Min
For time with a Partner
Both Partners Complete All Reps
1 Rope Climb
2 DL (315/205)
2 Rope Climbs
4 Squat Clean (225/155)
3 Rope Climbs
6 Power Clean (205/135)
4 Rope Climbs
8 Clean and Jerk (185/125)
5 Rope Climbs
10 Thrusters (135/95)


Scaling:
2X Rope Pull to Stand. lighter weights.

Note: Smaller classes can work individually, the partner aspect of this workout is strictly for logistics.