Prep
Dynamic shoulder warm up
20 Scapular push ups
20 Scapular pull ups
20 Wall slides
Burgener Warm up
Strength
Wok on Clean and Jerk for 10 min
Conditioning
5 Rounds for Quality
5 Ring dips
4 Pistols
3 Strict pull ups/ L-pull ups
2 Wall walks
1 Bar Muscle up / Progression
Recovery
Bicep and tricep smash
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