1. Easy Aerobic warm-up for 10 minutes.
2. 30 PVC Dislocates
3. As a group Mobility
-A. Pigeon pose 2 x 30sec each leg
-B. Couch Stretch-Each leg 2×10-15 sec.
-C. Psoas couch stretch, Each Leg 1×30 sec. Perform by doing the Couch Stretch, twisting the Torso, and grabbing the leg on the wall with the opposite hand and holding.
Following the Warm-up Choose A, B, or C.
A. For you experts that feel you need a bit more.
B. This is the main lift today.
C. If you have shoulder mobility issues and cannot physically hold a bar over your head.
A.: Snatch Balance (Go for a max. Try to stay under 10 sets total. )
B.: Overhead Squat (Go for a max. Try to stay under 10 sets total.)
C.: Front Squat (Go for a 3 rep max; very similar to your OHS 1RM)