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