15 Push Ups
15 Air Squats
15 Strict Press (barbell)
Power Clean and Push Jerk (15 Minutes)
*Work up to a heavy single for the day. Reset after the power clean before you go overhead. Take a big breath to brace yourself and focus on staying tight going into the push jerk.
Shoulder to Overhead (55/85)75/115)
Pullups (Chest to Bar Pull Ups)
Time Cap = 20 Minutes
*Pick a weight for the shoulder to overhead so that you can go unbroken. The row becomes your recovery movement after the CTB/Pull Ups.
Chest to Bar Pull Ups -Pull Ups —Banded or jumping Chest to bar Pull Ups