Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Two rounds of

5-10 DB Snatches

10 push presses w/DB

10 Squats w/DB

Workout warmup:

Push Press:

5-3-2-1-1, add weight working up to a heavy single. Racks ok.

Workout:

Complete as many rounds and reps as possible in 14 minutes of:

20 Alternating Single leg Squats (pistols) or 30 reverse lunges (step back)

15 Alternating Dumbbell Snatches (50/35 lbs)

10 Push Presses 115/75, RX+135/95

Cleanup: