Monday 12/1/25

Warm Up 8-10 min

10 Jump Shrugs (PVC)

8 Hang High Pulls

5 Jumping Jacks Jumps

6 Roll N' Reach

Power Clean Review (4x4 empty barbell)

1. Stance Set up

2. Deadlift/First Pull (drive from the floor)

3. Second Pull

Turnover & Catch - 5x5 add weight each time.

Goal: Quick transition under the bar into a strong receiving position

MetCon 14 min

100 m row

12 med ball shots

8 DB Snatch Squats alt

12 Jack Knives