STRETCHING/ WARM UP

• 2X30s PVC JAVILIN STRETCH/SIDE + 12 SUMO SQ ALT. THORACIC TWIST + 30s ROLLER OVERHEAD OPENER

SKILL/ STRENGTH

• TNG PUSH JERK PROGRESSION

• 5X5 TNG PUSH JERK (BUILD UP, REST 2 MINS)

FOR TIME

• POWER CLEAN 115/75 LBS
  16-12-8 REPS

• FRONT SQUATS 115/75 LBS
  16-12-8 REPS

• RUN
  400-300-200 METERS