OF3
Warm Up/ Activation:
1a.) 3 Position Rig Press
1b.) 3 Position OHS
1c.) 4 Direction Duck Walk in OHS
Technique:
2 Position Clean + Hang High Pull + Hang Power Clean + Front Squat (3 sec pause):
1+1+1+1 x 4s @50%
Classical:
1.) Clean from Block: 2r x 8s
2.) Snatch Pull: 1r x 6s
Accessory:
1a.) RDL (with Shrug) 3 x 8
1b.) BB Press @ light bands 3 x 20