Do your own 5 min warm-up

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stick / light barbell technique & warm up drill: 4-6 reps or 2-3 reps/side

Round 1:
FRONT SQUAT
SHOULDER PRESS
PUSH PRESS
POWER JERK
SQUAT JERK
THRUSTERS

Round 2:
STEPPING SPLIT JERK BALANCE *slow rhythm: back - front leg, return front - back leg.
1.) dip & full extension -> barbell nose level, 2.) back leg -> barbell forehead level, 3.) front leg -> arm lockouts
OH SPLIT SQUAT *stable and controlled, balance on both legs 50% and 50%

Round 3:
REBOUND SPLIT JERK *dip to immediately continue into another jerk
TALL SPLIT JERK *flat footed
OH SPLIT SQUAT *stable and controlled
PRESS IN SPLIT *stable and controlled, balance on both legs 50% and 50%

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@25%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
10@30%, 10@40%, 10@50%, sn-% / ohs-%, rest 2-3min

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EMOM20 *work 0:45, 4 rounds
1: DB Deadman to Halo
2: DB Windmill - Left Hand
3: Bear Plank to Push Up
4: DB Windmill - Right Hand
5: Rest

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video: ohs & stability

video: How to Get The Bar Up for Overhead Squats - push press/jerk /power/split/snatch balance is double work :)

video: Deadman to Halo

video: DB Windmill

video: Bear Plank to Push Up