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Warm up: Row 500m then…15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft

Health and Fitness:
A. 4 sets
A1. Push Press x 6-8 reps, rest 60s
A2. Paloff Press x 12 each side, rest 60s

B. Four sets for max reps of Push Press against a 2 min clock, with 2 minutes of rest between sets. Run 200-300meters. DB or BB Push Press

Classic:
A. 4 sets of:

Push Press + Push Jerk
Rest 2 minutes between sets. Build over the course of 4 sets to something heavy for today. If mechanics and technical aspects are perfect then add Weight.

B. Four sets for max reps of Shoulder to Over head (S2OH) against a 2-minute running clock, with 2 minutes of rest between sets:
Run 200-300 Meters
S2OH (115/75 lbs)

Mobility: Coaches Choice