STRETCHING/ WARM UP

• 2X30s PVC BENCH LAT STRETCH + 12 ALT. PVC STANDING THORACIC ROTATIONS + 30s PVC JAVALIN STRETCH/SIDE

BARBELL SKILL/ STRENGTH

• PUSH PRESS/ JERK PROGRESSION

• 6X3 STRICT PRESS + 3 PUSH PRESS + 3 PUSH JERK (REST 2 MINS)

CONDITIONING

FOR TIME (RX+ 45/30 LBS)

• DUAL DB SNATCH 35/25 LBS
  4-6-8-10-8-6-4 REPS

• DUAL DB RACKED SQUATS 35/25 LBS
  4-6-8-10-8-6-4 REPS

• 100M SHUTTLE RUN (BTW SETS)