ACTIVATION
Foam Roll and mobilize your yoself
Lunge with sampson stretch and spiderman stretch and reach
Bergner Warm Up
STRENGTH
Hang Snatch (below knee, 5 sec eccentric) 75% for 7 x 2 (work up on last three if no misses)
Front Squat 3RM, then -15% for 3+ (no misses)
Single Leg RDLs 4 x 8 each leg (eccentric slower than concentric) Unilateral
3 Single Arm KB Thruster + Waiter Walk 20 yd + 5 KBs x 6
CONDITIONING
Partition However you want
2400 M Row
75 Pull Ups
150 Air Squats
75 HSPU