Dynamic warmup and prep

4 x 2 snatch balance @ 135lb

4 x 1 high hang clean @ 175lb

3 x 1 3-sec pause front squat work to 1RM @ 255lb then 2 drop sets @ 225lb

4 x 3 clean grip deadlift work to 3RM @ 305lb then 3 drop sets @ 275lb

2 x max wide grip pull-ups + 60s jerk OH iso hold

2 x 30s ea unilateral isometric back ext + 6ea RFESS

Cool down and stretch – got a MEAN knot right under my right shoulder blade. About to wreck that thing