Traps (barbell rollout)
Deltoids (Child’s pose with arms extended)
Glutes (pigeon stretch)
Hamstring (tri-planar hamstring)
Calves & Achilles
5 Wall Walks
100m DB Farmers Carry (70/50)
Hollow Rocks x 15
Burgener Warm up (one set with barbell; one set with barbells + 5-10 lbs )
Strict Muscle Snatch + Vertical Jump with Barbell
Two Position Pause Snatch (lift bar from ground and pause above knee and pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3.
Bulgarian Split Squats x 8 each leg
Pendlay rows x 10
Side Plank x 30 sec each side.