Movement Prep:

  • Wrist Series (Short Version)
  • PVC Rack Stretch

Warm-up: 2 Rounds of

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 250m Row

Then...

  • Barbell Warm-up #1

Skill:

  • Hook Grip and Re-Grip
  • Shoulder-to-overhead Variations

Strength: 6 Rounds starting every 4 minutes

  • Squat Clean Medly + Push Press Immediately into...
  • Squat Clean Medly + Push Jerk Immediately into...
  • Squat Clean Medly + Split Jerk

**Medley = High Hang Squat Clean, Low Hang Squat Clean, Touch & Go Squat Clean Goal is to NOT put the bar down for entire 12 reps Start light and go AHAP

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