(Mobility/Oly Skill/Oly Strength)

Mobility: 10 Min
2 Min Lax Ball Forearm and Tricep Smash
2 Min Banded Lat Stretch
2 Min PVC Rack Stretch


Warm-up: 15 Min
With a Partner...
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Skill: 15 Min
10 Min
Split Jerk Foot Work

Note: Have athletes partner up to mark Plywood for each other. Use Dry Erase Marker for marking foot placement and practice dropping into the proper split stance. Have all athletes clean marks with gym wipes after workout.

Strength: 20 Min
5 Rounds E3MOTM
2 Power Clean
4 Front squat
6 Split Jerk
Increase weight each round.
RX weights mens 95-115-135-155-185 Womens 65-85-95-105-125

Scaling: Lighter Weight