WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Squat Therapy – Press ( Strict, Push, Jerk)
STRENGHT
Every 90 seconds for 5 rounds, perform
5 Snatch Deadlift #80%
CONDITIONING
-CFM BENCMARK COMPLEX-
3 Rounds For Time & Load
21 Hang Power Cleans
15 Front Squats
9 Push Jerk
Start #40% BW
Complete all 3 movements for 45 repetition of the complex. Complete the complex unbroken (without letting go of the bar or resting it on the ground). Complete 3 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 3th unbroken round.