2 Rounds
10 Good mornings
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts
+
Barbell warm-up – 2 Rounds @ empty barbell
3-5 Deadlifts
3-5 Hang muscle cleans
3-5 Strict presses
3-5 Hang power cleans
3-5 push presses/push jerks (round 1/2)
3-5 Hang muscle snatches
3-5 power snatches
+
Build to workout weight for Power snatches and power clean and jerks
* Practice sets of bar-facing burpees between sets
+
@ workout weight
3-2-1 Power snatches
3 Bar-facing burpees
– Rest 0:30 –
3-2-1 Power clean and jerks
3 Bar-facing burpees