Warm Up

Shoulder mobility
20 Squat Jump
20 Burpee
20 KB Press (Mod weight)
20 Situp-crunch
Strength

Warm up
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 90%
1×1 @ PR
Rest 2 min after each set

1 X 1 Strict Press 1RM
1 x 1 Push Press 1RM
1 x 1 Push Jerm 1RM

 

* Strict Press 60%

5 X 5

 
Conditioning

CF.2015.09.16 PERFORMANCE/ FITNESS
3 rounds of
21 Cal row
15 Ball Slam (20/10#)
9 Squat Clean (50/30kg)
*Use small black ball