Prep
Shoulder specific mobility
3X
Run 200m
Med ball clean review
Split jerk drills
Strength
I. Split Jerk build to a heavy single
II. HSPU 3 reps @ a max deficit
Conditioning
8 min AMRAP
8 Burpees
10 Med ball cleans
12 Sit ups
Recovery
cool down walk or row
50x W pulls
pec/ shoulder stretches
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