(Mobility/Oly Skill/Oly Strength)

Movement Prep: 5 min
2 MIn Banded Ankle
2 Min T-Spine Roll

Warm-up: 15 Min
2 Rounds
250 m Row
8 Pass-throughs
8 Russian Lunge w/ PVC Overhead
8 Push-ups
8 See Saw to Vertical Jump
8 Burpees

Skill: 5 Min
Burgener Warm-up
Barbell Complex #2

Strength: 35 Min
30 Min EMOTM
First 10 Mins:
1 Hang Squat Snatch
1 Squat Snatch
1 Overhead Squat
2nd 10 Mins:
1 Squat Snatch
1 Overhead Squat
3rd 10 Mins:
1 Squat Snatch

Scaling: