General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep
A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo
A2. Shoulder CARs – 3×5 e/a (slow and controlled)
B. Push Press – Build to heavy set of eight (should have 2-3 reps left in the tank and heavier than a 10RM); then perform 3×8 @90% of today’s weight
C. pHSPU – 5×3 @51X1 (slow eccentric working on efficient kipping)
D1. Strict HSPU – 3xMax; Rest 60-sec
D2. Strict Ring Dip; Rest 60-sec
D3. Strict C2B Pull-Ups; Rest 3 minutes
+
15-12-9
Deficit HSPU
Power Snatch @135/95-lbs
Rest 5 minutes
21-15-9
C2B Pull-Ups
Squat Cleans @115/85-lbs
