Warm-up

Strength:

Every 90sec x 6 sets

Sets 1-3 Split Jerk x 2 reps

Sets 4-6 Split Jerk x 1 rep

Conditioning:

15-12-9-6

Deadlifts 225/155

Strict Handstand Push-ups

Or

15-12-9-6

Deadlifts 185/135

Dumbbell Strict Press 35/20

Finish:

Corrective Shoulder Exercises

Every Minute on the Minute x 6min
Station 1: 15 Reverse Snow Angels (slow & controlled)
Station 2: 15 Banded Face Pulls