(Mobility/Oly Skill/Oly Strength)

Mobility:
5 321 Air squats
Monkey crawl
5 Russian Baby Makers 3 secs @ bottom
Duck Walk
5 PVC Overhead Squat 3 secs @ bottom
PVC Overhead Duck Walk

Warm-up:
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Skill:
3 X 1 Min Benchmark Movements

Strength:
Every 90 Seconds...
1-1-1-1-1 Overhead Squat
1-1-1-1-1 Front Squat
1-1-1-1-1 Back Squat
Try to increase weight on each of 15 sets

Main Site WOD 4/18/16

Scaling: Stay light and do 3 Reps each Set