General Warm-Up: (4-6 minutes)2 Sets: For Quality10 Bend and Bows:15/:15 second Standing Overhead Tricep Stretch10 Alternating Box Step-Ups8 Scapular Pull-Ups8 Bulgarian Ring Rows Specific Warm-Up (4-6 minutes)2 Sets:3 Hang Muscle Snatch3 Hang Muscle Clean and Press3 Hang Power Snatch3 Hang Power Clean and Push Jerk4-6 Bar Kip SwingsSpecific Skill Work: (6-8 minutes)Chest to Bar Progression...Read More