"(Mobility/Oly Skill/Strength) - Oly Lifting  Movement Prep: 10 Min Scap Series Warm-up: 15 Min PVC Warm-up (8 Min) 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 Split Jerk Footwork with PVC Note: https://youtu.be/qciyJOoY1zs Strength: 25 Min 18 Min. Every 90 Seconds 4-4-4 Shoulder Press 3-3-3 Push Press 2-2-2 Push Jerk 1-1-1 Split Jerk Scaling: stay light focus on technique 3 Reps each set PP, PJ, SJ "