(Mobility/Oly Skill/Oly Strength)

Mobility: 5 Min
Scap Series

Warm-up: 10 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
Rope Climb

Note: https://www.youtube.com/watch?v=nI4MijQJ_No&list=PLUNZVtqVMyYcFCJEvmw8LN2pmKPu438px&index=21&t=0s

Strength: 35 Min
For time with a Partner
Both Partners Complete All Reps
1 Rope Climb
2 DL (315/205)
2 Rope Climbs
4 Squat Clean (225/155)
3 Rope Climbs
6 Power Clean (205/135)
4 Rope Climbs
8 Clean and Jerk (185/125)
5 Rope Climbs
10 Thrusters (135/95)

25 Min Cap

Scaling:
2X Rope Pull to Stand. lighter weights.

Note: Smaller classes can work individually, the partner aspect of this workout is strictly for logistics.