(Mobility/Oly Skill/Oly Strength)

Mobility:
3 Round Tabata
PVC Overhead Squats
KB Windmills
Stride Stace Good Mornings
Russian Swings

Warm-up:
Locomotion

Strength:
CrossFit Total
Back Squat - 15 minutes to establish 1RM
Shoulder Press - 15 minutes to establish 1RM
Deadlift - 15 minutes to establish 1RM
15 min for each movement. Warm up each movement then 5-3-1-1-1

Scaling: Work up to a heavy 5RM.