2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Half kneeling bottom-up presses
10 KB hike cleans, alt
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Barbell warm-up, 2-3 Rounds
5 Hang muscle cleans
5 Strict presses
5 Hang power cleans
5 Push presses
5 Overhead squats
5 Power clean and jerks
+
Build to workout weight for OHS/CnJ
* Few short sets of TTR and chest-to-bars between weights
+
@ workout weight
200m Row
6 Overhead squats
12 TTR
6 Power clean and jerks
6-8 chest-to-bars pull-ups
200m Row