Mobility/Oly Skill/Oly Strength)

Mobility:
Banded YWTL 90/90s

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Skill:
Shoulder-to-Overhead

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

Scaling: Stay light and stick with 3 reps all the way through