(Mobility/Oly Skill/Oly Strength)

Mobility: 10 Min
5 321 Air squats
Monkey crawl
5 Russian Baby Makers 3 secs @ bottom
Duck Walk
5 PVC Overhead Squat 3 secs @ bottom
PVC Overhead Duck Walk

Note: Air squats are tempo squats 3 sec down, 2 sec pause at bottom, 1 second ascent. Crawl and Walks are across the gym and back
https://youtu.be/2e-Quh9ljy8
https://youtu.be/GiKENv5Rgqg

Warm-up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Skill: 10 Min
3 X 1 Min Benchmark Movements

Note: Atletes choose 3 from: Push-up, Pull-up, Box Jumps, Burpees, T2B, Ring or Bar Muscle-ups

Strength: 25 Min
Every 90 Seconds...
1-1-1-1-1 Overhead Squat
1-1-1-1-1 Front Squat
1-1-1-1-1 Back Squat
Try to increase weight on each of 15 sets

Main Site WOD 4/18/16

Scaling: Stay light and do 3 Reps each Set