Mobility/Oly Skill/Oly Strength)

Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Plank Shoulder Touches
400m Run/Row/Ski/2X Bike

Mobility: 10 Min
Banded Midline Series
2 Rounds
10 Banded Overhead Squats
10 Banded Lunges
10 Banded Halos

Note: Taller athletes may need to use a thinner band for the OHS (purple at Central and Skinny blue at North)

Skill: 10 Min

Note: Review each movement in detail and how they are different. Some great cues in the Khalipa video below.

Strength: 20 Min
18 Min. Every 90 Seconds
Increase weight by 25-30% for each movement.
4-4-4 Shoulder Press
3-3-3 Push Press
2-2-2 Push Jerk
1-1-1 Split Jerk

Scaling: Stay Light