Front squat
5R
-5 reps with 3s pause at the bottom of each rep
-The goal is to work the shoulder and elbow mobility.
-Anything more than the bar counts as a set
-get as heavy as you can
10 min EMOM
Every minute do
-strict press
-push press
-jerk
Add weight as needed
12 min EMOM
-3 position clean:
1) high hang,
2) mid thigh or just above knee,
3) floor (full clean and jerk)
On the rep from the floor do one jerk.