SAMSTAG

Clean Session

-

A. 2 sets per arm

Seated banded elbow circles + flickers (in rack position)

Seated banded scapula circles + flickers (in rack position)

-

B. Front Squat joint prep sequence

-

C. 6 sets

Pause Front Squats, 3 sec each:

1/4 squat

1/2 squat

3/4 squat

Full depth

*Ascending AND descending so there is 8 pauses in total, keep the weight light

-

D. 6x1 Hang power clean + Front Squat

*keep the weight light because your coordination will be challenged after the pause squats, focus on the skill and positioning