Back Squat 1RM
Box Shoulder Stretch 4×0:20, work with arms shoulder width apart.
3×0:30 On/0:30 Off Arch Hold on Stomach
Skills and Drills
3×8 Arch to Hollow Med Ball Throws 16/20# 10′ from Wall
1) 1 set – ME UB C2B Pull-ups.
2) 1 set ME UB Double-Unders (redo if miss occurs before 20 reps).
3) 1 set ME UB Power Snatches @ 135/95#.
Rest as needed between tests.