Prehab

MetCon

Strength

Skill Work

Choose a technical lift to work on: snatch, clean, or jerk

Warm-up for snatch
3 sets:
7 Y’s and T’s
7 sots press
7 snatch balance

Warm-up for clean
Roll/stretch lats
Stretch wrists
Stretch adductors
4 sets:
6 slow eccentric goblin squats
3 high box jumps

Warm-up for jerk
3 sets:
10 Wall angels
8 anti-extension presses with band
4 presses in split position each side

Then:
“Annie”
50-40-30-20-10
Double unders
Sit-ups