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Warm up
10 Dual KB Deadlifts
8 Dual KB Cleans
6 Dual KB Push Press
x 3 Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 2222 5 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds
Olympic Lifting -
A. Push Press: Build to a 3 rep Max
B. Dumbbell Bench Press
6 x 4 @ Moderate Weight Tempo 32x1
Gymnastics
EMOM: x 12
M1 : 5 Butterfly Pull ups
M2: 5 Kipping Pull Ups
Conditioning
600 M Row @ 85%
Rest 2:00
x 12