(Mobility/Oly Skill/Oly Strength)

Mobility:
Scap Series

Warm-up:
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Workout:
"Z-Man"
For Time
3 Rounds
7 Clean and Jerks (75/55)
7 Chest to Bar Pull-ups
7 Box Jump Overs (24/20)

400M Run

3 Rounds
7 Thrusters (75/55)
7 Chest to Bar Pull-ups
7 Box Jump Overs (24/20)

400 M Run

3 Rounds
7 Squat Snatches (75/55)
7 Chest to Bar Pull-ups
7 Box Jump Overs (24/20)

Scaling: Light weight, Low Box, Jumping Chest to Bar