WARM UP
2 x Run, Row, or A-Bike x 90s
Dynamic full body warm-up / stretch
Crossover symmetry activation
Dynamic full body warm-up / stretch
Crossover symmetry activation
Weighted dowel + Bench: overhead / thoracic / front rack stretch
Diagonal Stretch
Diagonal Stretch
Clean & Jerk X 3
Every 3 min x 6 sets: Clean + Jerk x 1.1.1.
60%, 70%, 80%, 85%, 85-90%, 90%+
60%, 70%, 80%, 85%, 85-90%, 90%+
Snatch Balance X 3
Every 2 min x 5 sets:
Start at ~60% of max snatch and build to a heavy 3.
Start at ~60% of max snatch and build to a heavy 3.
EMOM x 12 (4 sets each)
C1) Behind the neck strict press x 6-8 (@2,1,X,1)
C2) Ring Rows x 8-10 (@2,0,X,2)
C2) Barbell Good morning x 6-8
C1) Behind the neck strict press x 6-8 (@2,1,X,1)
C2) Ring Rows x 8-10 (@2,0,X,2)
C2) Barbell Good morning x 6-8
