Warm up

5 minute full body flow


4 rounds

10 deck squats

30 second supinated hang

5 strict chin ups (palms facing athlete)

5 swimmers


Review strict press/push press/ push jerk

10 RM rebounding push press/push jerk

Reps 1-5 are push press

Reps 6-10 are push jerk


Amrap 15

15 shoulder to overhead

12 box jump

9 pull ups

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