(Mobility/Oly Skill/Oly Strength)

Movement Prep: 5 Min
Butcher Block Stretch

Warm-up: 15 Min
2 Rounds
1 Min Jump Rope
8 One-arm KB Swings - Left
8 One-arm KB Swings - Right
8 Spiderman Steps
8 Barbell Good Mornings
Barbell Warm-up #1

Skill: 10 Min
Barbell Medley

Note: Cover all 5 movements and allow athletes establish a light starting weight.

Strength: 35 Min
10 Rounds Starting Every 3 Minutes
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Push Jerk
1 Split Jerk

Perform medley unbroken
Start light and build to AHAP

Scaling: Start light & stay light