(Mobility/Oly Skill/Oly Strength)

Mobility:
2 Min T-Spine Roll
2 Min Banded Rack Stretch
2 Min PVC Rack Stretch

Warm-up:
PVC Warm-up (8 Min)
:90 Jump Rope
:30 Pass Throughs
:30 Around the Worlds (:15 each direction)
:30 Stride Stance Good Mornings (: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:
Muscle, Power and Squat Clean + Push Press, Push Jerk and Split Jerk

Strength:
30 Min EMOTM
Clean & Jerk
10 Rounds of Muscle Clean + Push Press (Build to Medium)
10 Rounds of Power Clean + Push Jerk (Build to Medium Heavy)
10 Rounds of Squat Clean + Split Jerk (Build to AHAP)

Scaling:
Stay light with technique focus and do 2 or 3 reps per round