Group warm up 30cal machine 30s hang 30s trap smash 30s banded lat 30s scorpions 10 hip stretch elbow to floor 10 reverse lunges with overhead reach 30 dB hang snatches 20 dB OHS Clean complex warm up building up to first weight (2-4 sets) 5 deadlifts 4 power cleans 3 push press 2 squat clean 1 jerk (pause 10s in split) Strength Mad cow clean and jerk Mad cow front squat Workout Pick something from The extras đđ
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