BARBELL
5 sets of:
2 push press + 2 push jerk + 1 split jerk 50 – 70%

ALTERNATE
5 sets of:
5 dumbbell push press

STRENGTH
2 x 5 tempo back squat
barefoot with wide stance
2sec down, 2sec hold at the bottom, fast up

2 sets of:
12 sandbag squats
120ft farmers carry

MOBILITY
1 set of:
2:00 each side pigeon stretch
2:00 each side couch stretch
2:00 frog stretch