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A: 5 sets

Jerk complex EOM @ press 1RM

  • push jerk
  • push jerk
  • split jerk

 

B: shoulder mobility

  • floor stretches
  • band work

 

C: dynamic effort

OTM10 x3 floor press @ 75% of bench 1RM

 

D: sprint ladder – for time (include rest in total time)

  • 200m
  • REST 1:00
  • 400m
  • REST 2:00
  • 600m
  • REST 3:00
  • 800m