1. Full Body Activation:

1a. Upper Body
Barbell Forarm Smash – 1:00/side
Banded Shoulder Distraction – 1:00/side
Banded Tricep Stretch – 1:00/side
Banded Good Morning – 20 Total

1b. Lower Body
Banded Hamstring Stretch – 1:00/side
Sampson Stretch – 1:00/side
Scorpion Stretch – :30 /side
Pigeon Stretch – 1:00/side

1c. 3 Rounds for QUALITY
3 Depth Jumps (from 24/20”)
10 Alternating Cossack Squats
15 Russian KB Swings  

2. Clean and Jerk Complex

Every :90 for 10 Rounds

Squat Clean + Front Squat + Jerk

10 Sets of 1+1+1, increasing weight to 90% of 1 Rep Clean and Jerk Max