(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 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/2X Bike

Skill: 10 Min
Bergener Warm-up
Barbell Warm-up #2

Strength: 25 Mins
Fight Gone Oly
3 Rounds
1 MIn each of...
Hang Power Snatch (95/65)
Overhead Squat (95/65)
Power Clean (95/65)
Thruster (95/65)
Burpee Over Bar
Rest

Score each Round

Scaling: Light Load