WARMUP:
Coach's choice

B WARMUP:
2 rounds of:

10 OH lunges
10 push presses with DB or KB
10 push ups

WORKOUT WARMUP
Bench Press

4x8 on the two minute
Warmup to 50%
1st set should be about 55-60%
Add weight if you can

WORKOUT:

21-15-9
Overhead, alternating lunges with single DB; you pick the weight

Power cleans
95/65
RX+115/75
RX++135/95

Shoulder to overhead
95/65
RX+115/75
RX++135/95