STRETCHING/ WARM UP

• 2X30s BENCH PVC LAT STRETCH + 10 WEIGHTED ER PRESS 5/2.5 LBS + 30s OVERHEAD ROLLER STRETCH

SKILL/ BARBELL STRENGTH

• PUSH PRESS/ JERK PROGRESSION

• 5X4 PUSH PRESS + 3 PUSH JERK (BUILD UP AND FOCUS ON FORM, REST 2 MINS)

CONDITIONING

3 MINS ON, 1 MIN OFF FOR 16 MINS

• 500M/400M ROW
  THEN AMRAP

• 4 POWER CLEANS 115/75 LBS

• 4 FRONT SQUATS 115/75 LBS
  (PICK UP WHERE YOU LEFT OFF ON THE AMRAP)