*Come in early to do 5 minutes on the bike or rower

GROUP WARM-UP
Trainer-led bar path drills

BARBELL
5 x 1 push press + 2 push jerks + 1 pause split jerk @ 50 – 60%
www.catalystathletics.com/exercise/410/Pause-Jerk/

3 x 10 Front squats @ 62%

ALTERNATE BARBELL
4 x 8 push press

3 x 10 Front squat or sandbag squats

STRENGTH
3 sets of:
10 Bench press
8 each arm alternating dumbbell rows with 2-sec pause
yooying.com/p/1487130474093649868

MIDLINE
400m sandbag carry