Essentials:
Skill
Behind the Neck Press + OH Squat 3x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS
Elbows High Press 3×3 BAR
Push Press 3x3BAR
Power Jerk 3×3BAR
Split walk outs to proper position 2×5
Split Jerk 3×2BAR
Strength
OTM
Min 1,4,7 – DB split Press x10
Min 2,5,8 – Step back DB lunges x5 each leg
Min 3,6,9 – Single leg skater Squat x5 each leg
Fitness/Performance:
Skill
Behind the Neck Press + OH Squat 3x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS
Elbows High Press 3×3 BAR
Push Press 5@BAR 2×3@75/55
Power Jerk 3×3@75/55
Split walk outs to proper position 2×5
Split Jerk 3×2@75/55
Strength
OTM
Min 1,4,7 – DB split Press x10
Min 2,5,8 – Step back BB lunges x5 each leg
Min 3,6,9 – DB Single leg skater Squat x5 each leg