(Mobility/Oly Skill/Oly Strength)

Mobility:
Scap Series

Warm-up:
250m Row/Ski/2X Bike
10 Reverse Lunges
30 Sec. Hip Flexor Stretch
10 Air Squats
30 Sec. Modified Pidgeon
10 Cossack Squats
30 Sec. Cossack Stretch
10 Sumo Squats
30 Sec. Childs Pose
250m Row/Ski/2X Bike

Skill:
Rope Climb

Strength:
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)


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