A)Warm up:
400 m Run1 minute accumulated in a squat hold
1 minute/side Couch stretch
1 minute/side banded distraction for overhead position on rig
20 KB Hip Thrusts (not a full KB swing, just use an explosive hip drive and return)
Scap Activation
B) Every minute on the minute for 10 minutes:
Power Clean (add 10 lbs/5 lbs every minute)
C) Buy in: On the whiteboard
Then,
Take 10 minutes to build to a heavy 1 rep max Jerk.
