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Mobility T- spine mobility   Strength/Skill Every 2 minutes, for 24 minutes (12 sets): Power Clean + Split Jerk Build over the course of the

Limber 11 Covers Mobilty   Skill/Strength Oly Skill EMOM Pick 1 Olympic Variation and spend 5:00 warming it up and then perform EMOM 10 if

Mobility General Mobility Today 5:00 doing tissue work where they you are most sore just like last Saturday. Strength/Skill Review + Warm-up Curtis P’s Power

Strength/ Skill 1) Wide Stance (sumo) Box Squat: 10 x 2 @65%, every 60s. 2) Seated Box Jumps: 3 x 5. Rest 60s. Metcon “Ship”

Mobility 3-Way Banded Shoulder/Lat Stretch + 10 Passes rolling each Lat.   Strength/Skill Strict Press: 1RM. Rest 2:00   Metcon 3 RFT: 25 Wallballs (20,

Mobility Ankle Mobility + Calve Mobilty x 2:00 each   Strength/Skill 1a) Single Leg KB RDLs: 3 x 8 ea. Rest 60s. 1b) Side Bends:

Mobility Foam Roal x 10 passes each – Calves – IT Bands – Quads – Lats   Skill Training EMOM 12: ODD Mins: 30s of

Mobility Athlete’s choice of tissue work.   Metcon “AMRAP 30 with a partner: 10 Thrusters (135, 95) 200m Run 20 Burpee Box Jumps (24, 20)

Mobility 5:00 Going over T2B progressions + scaling 5:00 Review of Box Squats.   Strength/Skill 1) Wide Stance (sumo) Box Squat: 10 x 2 @60%,

Mobility Wall Squats: 2 x 5 @3311 *20s pigeon pose each side between sets *3 sec down, 3 sec at bottom 1 sec going up