Essentials:
Skill

Behind the Neck Press + OH Squat 3x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS

Elbows High Press 3×3 BAR

Push Press 3x3BAR

Power Jerk 3×3BAR

Split walk outs to proper position 2×5

Split Jerk 3×2BAR

Strength
OTM
Min 1,4,7 – DB split Press x10
Min 2,5,8 – Step back DB lunges x5 each leg
Min 3,6,9 – Single leg skater Squat x5 each leg

Fitness/Performance:
Skill

Behind the Neck Press + OH Squat 3x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS

Elbows High Press 3×3 BAR

Push Press 5@BAR 2×3@75/55

Power Jerk 3×3@75/55

Split walk outs to proper position 2×5

Split Jerk 3×2@75/55

Strength
OTM
Min 1,4,7 – DB split Press x10
Min 2,5,8 – Step back BB lunges x5 each leg
Min 3,6,9 – DB Single leg skater Squat x5 each leg