3-5 minutes of workout prep
skater squats x 5/leg
lateral squats x 10/leg
seated wall angels x 10
Back ext. x 15
scap pull ups x 15


A. Clean and Jerk; 8-10 minutes of work.. building each time
B. EmOM x 6 minutes
odd = 3-5 weighted pull ups
even = 8 db box step ups (4/side)
burpee box jump overs, 24/20″

Cool Down
bench oh stretch x 1 minute
twisted cross x 1 minute per arm
pigeon pose x 2 minutes