Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Mobility & Skills
Front Squat – Press ( Strict – Push – Jerk )
From The Rack
A) 5-5-3-3-1
Rest 1 minute between rounds
Front squat
Rest 3′
B)5-5-3-3-1
Rest 1 minute between rounds
Shoulder Press
Rest 3′
C) EMOM 10 Minutes
1x Power clean + 1x Hang squat clean + 1x Jerk (70% 1RM)
