Part 1) Do exercise “A” by feel. Rest as needed
– A) 3 x 10 Behind neck Jerk Grip strict press https://www.youtube.com/watch?v=6zlebSJGwuI -anything more than the bar counts as a set -find “relaxed,” quality overhead position and hold 2 seconds Those with pain or mobility issues getting barbell behind neck or back can use dumbbell full range shoulder press https://www.youtube.com/watch?v=Zrzv4i1fuwg
Part 2) Alternate between B and C for 4 rounds
-B) 5 reps snatch lift off https://www.youtube.com/watch?v=8rTJiNAP_zU -Pause for 3s at the launch position per rep. Take your time and do a real 3 s with good posture. Posture is where the work is today
-C) 5 reps Snatch Grip Romanian Deadlift https://www.youtube.com/watch?v=OKBZcpVt-hE Get as low as possible from standing without back rounding and/or shins angling forward Use a low enough weight to maintain above standards
Part 3 = AMRAP 10 min (but go slowly)
-5 slow slant board jefferson curl. No more than 15% bodyweight https://www.youtube.com/watch?v=jxgSlapUPBU
-5 full range pull over. No more than 20% bodyweight https://www.youtube.com/watch?v=RZcQmaGiJn8
-5 external rotations each side . No more than 8% bodyweight https://www.youtube.com/watch?v=g2SpE-5QjiI “