Prep
Overhead mobility
Burgner warm up
Skill transfer exercises
10 Squat therapy
10 Push ups
Strength
Behind the head split jerk- build to a 1RM
Conditioning
6 rounds for max load of the barbell complex
1 Power snatch
1 Hang squat snatch
1 OHS
Recovery
Easy walk or row
Seated DB ext rotation 3x6 per side
Double bully with partner
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