Warm-up
Banded Shoulder Primer
then…
Barbell Primer
2 sets
5 Muscle Clean
5 Strict Press
5 Front Squat
then…
Tall Clean 2×3
Tall Jerk 2×3
Weightlifting
Clean and Jerk (1×1)
*Spend 20 min working to a 1RM C&J for the day.
Accessories
12 min ALT EMOM
Minute 1 – 20 Nose-to-Wall Handstand Shoulder Taps (10 each arm)
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – 10-12 Weighted V-Ups
(hold weight overhead for these)
Minute 3 – 10-20 Strict Ring Dips
