|3×0:30 box shoulder stretch / :20 off
3×10 PVC shoulder raises
3× gym floor length pike to hollow inch worms (down, back, down)
|0:40 Hollow Hold on Back, break early if your lumbar spine lifts from the floor.
0:40 Arch Hold then, 3×30′ Arch Hollow Roll Across Floor
|Calf/achilles stretch against the wall : imin straight leg, I min bent knee|
|12min to establish 3-pos clean (p1,p2,p3) +1 jerk EMOM for 5:00 1 (3-pos) clean +1 jerk @80% of established above effort then, 4×8 Back Squat @ 80% quick down and up, no pause, rest 90 sec|