PreHab: Glute Activation, Scapular Activation, Core Activation
Warm-up: Push-up, Squat Variations, Burpee Variations,
Specific: Barbell Complex
Strength: 5×2 Power Clean + Front Squat + Jerk
WOD:
Rx: 25.20.15.10.5.
Thrusters (45-50%)
Burpees
Rx+: 25.20.15.10.5.
Thrusters (45-50%)
Bar Facing Burpees
Option 2: 20.15.10.5.
Thrusters
Burpees