(Mobility/Oly Skill/Oly Strength)

Movement Prep: 5 Min
2 Min Banded Ankle Stretch
2 Min Bow and Arrow Stretch

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

Barbell Warm-up #1

Note: https://youtu.be/lxesUfdGyU4

Skill: 10 Min
6 Min E1.5MOTM
Klokov Jerk Drop

Note: Focus here is the quick drop (sliding the feet not jumping) and acheiving lockout. Everyone should start with the empty bar for the first set, weight can be added but that's not the focus.

Strength: 30 Min
24 Min E2MOTM
3 Hang Power Clean
2 Squat Clean
1 Split Jerk

Start light and build to AHAP

Scaling: Start light, Stay Light.

Note: Warm up complex to about 50-60% of 1 RM squat clean to start then increase weight gradually to AHAP through the 12 sets.