A. 2 sets per arm

Seated banded terminal shoulder circles + flickers


B. Overhead Squat joint prep sequence


C. 6 sets

Pause Overhead 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 snatches + OHS

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