(Mobility/Oly Skill/Strength) - Oly Lifting Focus

Mobility: 10 Min
2 Min Lat Roll
2 Min Lax Ball Tricep Smash
2 Min Wrist Rocks (Fingers Forward/ Finger Back)

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Sit-ups
10 Good Mornings
10 Ring Rows
10 Push-ups
Barbell Warm-up #1

Skill: 5 Min
Practice medley w/Empty Bar

Strength: 30 Min
10 Rounds Starting Every 3 Minutes
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Push Jerk
1 Split Jerk

Perform medley unbroken
Start light and build to AHAP

Scaled: Start light & stay light