WARM UP

• 3X10 BANDED SINGLE ARM EXTERNAL ROTATION/SIDE + 12 ALT. LUNGE & TWIST STRETCH

SKILL/ BARBELL

*5 MIN PUSH JERK DRILL

• 5X5 PUSH JERK, REST 2 MINS

CONDITIONING

FOR TIME

• 600M RUN

• 50 ALT. DB SNATCH 50/35 LBS

• 400M RUN

• 30/24 CAL ROW

• 200M RUN

• 10 DB DEVIL PRESS 35/25 LBS