Context: Practice – Go slow and make sure you hit full ROM on every movement

Dynamic Warm Up : 3 rounds of:
5 PVC Pass Throughs,
5 monkey or Kip Swings.

Then 3 sets of 5 with an empty barbell:
Back Squat,
Behind the Neck Presses Snatch Width,
Snatch Balance

Skill Practice:

Overhead Squat 1×3 Use the heaviest weight you can for the set.

Spend 8 minutes working up to a challenging (80-90%) out of the rack.

MetCon: “Donkeystrength” 4 rounds for time of:

5 Overhead Squats, 115/75 lbs
10 Power Clean & Jerks, 115/75 lbs
15 AbMat Sit-ups
15 Lateral Burpee Over Barbells

Rest 1 min

OHS (Health: 55lb Front Squat, Athletic*: 75lb, Performance: 115lb)

or with 5L/5R Single Arm OHS with DB (15lb/30lb*/45lb)

Optional Hypertrophy: 3 rounds for quality of:

15 Banded Tricep Press Downs
15 Rower Hamstring Curls