WARMUP/MOBILITY
Band shoulder warmup, front rack / jerk stretches
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Pre-squat hip openers
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Pre-squat hip openers
3 Position Clean + 1 Jerk
15 mins to build to a heavy 3 position clean (floor / above knee / high-hang) + 1 jerk w / 3 sec pause in landing position
1 Snatch + 2 Overhead Squats
EMOM x 10 mins:
1 Snatch + 2 overhead squats
*Add weight every 1-2 sets
1 Snatch + 2 overhead squats
*Add weight every 1-2 sets
Axel Bar Shoulder Press x 10
3 Rounds:
10 Axel bar shoulder press
-Rest 10-20 secs-
10 KB Chinese rows
-Rest 10-20 secs-
10 Crossover 90/90’s
-Rest 90 secs-
10 Axel bar shoulder press
-Rest 10-20 secs-
10 KB Chinese rows
-Rest 10-20 secs-
10 Crossover 90/90’s
-Rest 90 secs-
