Warm-up
7-way shoulder,
Knee grab + lunge step + pigeon x6-8/side,
Bretzel x6-8/side,
Flat back shoulder flexion x6-8,
Forearm wall-slides x6-8,
Wall-slides 6-8 up/down,
External rotations to wall x6-8/side
Strength
A.Power clean + squat clean + split jerk
B.1 Power clean + 1 Strict Press x5 sets
C.1 Power Clean + 3 Push Press x5 sets
D.1 Power clean + 5 Push jerk x 5 sets
December 1, 2023
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –
