Mobilize, then: “Empty barbell clean warmup”
5 reps each of:
RDL
High hang clean pull/shrug
Below knee clean pull shrug with turnover
Front squat
Push press
Jerk
A) 7 sets of:
Clean pull + full clean + front squat + jerk
B.)
Granite Games qualifier workout
For time:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Wall Ball Shots (20 lbs to a 10ft target/14lbs to a 9ft target)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Toes to Bar
15 minute time cap
C.) 2 sets of:
20 banded hamstring curls
:45 sec plank