(Mobility/Oly Skill/Oly Strength)

Mobility: 10 Min
2 Min Lat Roll
2 Min Lax Ball Tricep Smash
2 Min Banded Wrist


Note: https://youtu.be/UaB66vNV2jg

Warm-up: 15 Min
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s
Then...
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Skill: 10 Min
6 Min E1.5MOTM
5-5-5-5
Tall Clean

Note: This should all be slow until the drop under the bar. Have the class perform each rep together. Call it out and check each athletes position. Start in the Position 1 (High Hang), Press hips back to position 2 (low hang). Emphasize hips back, verticle shin, flat back. Transition back to position 1 (high hang) then to the tall Clean Position (on the toes, shoulders shrugged, hips open arms long) then PULL AND DROP!
https://youtu.be/ZGwIX9owt84

Workout: 20 Min
14 Min E2MOTM
High Hang Squat Clean
Low Hang Squat Clean
Touch-n-Go Squat Clean
2 Rounds of 3 each (Light)
2 Rounds of 2 each (Medium)
3 Rounds of 1 each (Heavy)

Scaling: Stay Light, focus on Technique, contine with medium weight, and 2 reps for last 3 rounds.

Note: Round 1 is 3 HHSC, then 3LHSC, then 3TNGSC...