(Mobility/Oly Skill/Oly Strength)

Movement Prep: 10 Min
Super Squat Hip Sequence
6 Min Tabata
Foot Held Flat:
Spiderman Step
Belly Button To Heel
Belly Button Away

Foot Splayed:
Spiderman Step
Belly Button To Heel
Belly Button Away

Note: Perform all Movements with the foot held flat on one side (1.5 Mins), then the other side, then splay the foot and repeat the movements on both sides. Make small circular motions to move the joint while in each position.
https://youtu.be/JBHzXF-mVjY


Warm-up: 15 Min
PVC Warm-up (8 Min)
Barbell Warm-up #1

Note:
:90 Jump Rope
:30 Pass Throughs
:30 Around the Worlds (:15 each direction)
:30 Stride Stance Goodmornings (:30 each side)
:30 Sit-ups (PVC on Shoulders)
;30 Alternating Front Rack Lunge
:30 Strict Press
:30 Thrusters
:30 Overhead Squat
:30 Cossck Lunge with Catch
:90 Jump Rope
Run an 8 Minute clock. Sit ups can be done without the PVC if needed. https://youtu.be/tjvAWLwd-jo

Skill: 10 Min
3 Min EMOTM
3-3-3 Tall Cleans w/Unloaded Bar
3 Min EMOTM
3-3-3 Touch-and-go Hang Squat Cleans w/Bumpers

Note: https://youtu.be/YhGbp1wp8Ls

Strength: 20 Min
18 Min. E2MOTM
3-3-3-3-3-3-3-3-3 Squat Clean
Touch-and-go If Possible

Scaling:
Stay light w/5 reps throughout