GROUP WARMUP
2 sets of:
5 lying overhead plate stretch
5 T-spine openers
10 walking lunges
:10 frog stretch
5 plate squats
+trainer led barbell warmup

BARBELL CYCLING TECH
Every 2:00 for 6:00
7 Push press @30-35% 
Rest 2:00
Every 2:00 for 6:00
5 Push press/push jerk @35-40% 
Rest 2:00
Every 2:00 for 6:00
3 Push jerk @50-60% 
Rest 2:00
Every 2:00 for 6:00
2 Power jerk @65-70% 
*all shoulder-to-overhead movements will be cleaned from floor. 

GYMNASTIC/PULLING DEVELOPMENT
3 sets
5 Strict pull ups 
5 Dumbbell bench rows