Dynamic Warm-Up – Mobility
Prepare to for..
30 Ring Dips
30 Push ups
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through A. Ask your coach for help.
ABOVE and BEYOND
B: Front squat plus jerk
Build to a heavy set of 2 FS + 1 Split Jerk. Look for 5-6 working sets of 70-85% 1RM CJ
C: Alternate for 4 sets
C1: Single Arm Ring Row, Max Rep
C2: Lateral box step up, 8-10 reps per side.
X Over symmetry recovery protocol