Mobilize, then:
One set of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
and then …
(using an empty barbell, perform the following):
Clean Grip Romanian Deadlift x 5 reps
Muscle Clean x 5 reps
Front Squat x 5 reps
Push Press x 5 reps
Hang Power Clean + Jerk x 5 reps
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Jerk Dip + Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80% of 1-RM Power Clean
(Perform a power clean, perform a jerk dip, then perform a jerk)
B. 10 EMOM
3 thrusters + 5 T2B
135/93 *scale accordingly
C. 3 sets: (rest as needed)
8 good mornings (barbell + light weight)
10 diamond pushups w/control