3-5 minutes of workout prep
single leg glute bridge x 10/side
skater squats x 10/side
bottoms up kb walk x 20m/side
KB windmill x 10/side


A. Clean + Jerk (2+1) *first clean is pause @ knee, second is no pause + Jerk – 12 minutes of work post skill work
B. Weighted pull up x5x3
FS @ 135#
pull ups

Cool Down
bench OH stretch x 2 minutes
wall stretch x 60 sec. per side
foam roll x 5 minutes