(Mobility/Oly Skill/Oly Strength)

Mobility: 
Mel's Hip Flow

Warm-up: 
PVC Warm-up (8 Min)
: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 Cossack Lunge with Catch
:90 Jump Rope

Skill: 
6 Min E1.5MOTM
5-5-5-5
Tall Clean (empty bar)

Strength:
30 Min E2MOTM
7-7-7 Front Squats w/3 Sec. Pause at Bottom - Light
5-5-5 Squat Cleans w/Pause at Position 1 - Medium
3-3-3 Squat Cleans w/Pause at Position 2 - Medium/Heavy
1-1-1-1-1-1 Squat Cleans (no pause) - Build to 100% of 1 RM

Scaling:
Stay light and do 3s instead of 1s for last 6 sets