Warmup
3-5 Min any monostructural activity
-Then-
Foam roll
-Lats
-Upper Back
-Pecks
-Delts
-Quads
-Then-
2 Rounds not for time
5 Push up
5 Box jumps
10 Alternating weighted arm circles (palm up on way up, palm down on way down)
30s hang from pull up bar OR childs pose
6 Split jerk with an empty barbell
Strength
A.
5×1 Split jerk @ 75-80% 1RM
*Rest 3-4 min between sets
B.
Strict press
5 x 1 @ 75-80%
Accessory
4×8 Incline dumbbell fly, pick weight
4×30 Banded tricep extensions
4×30 Banded bicep curl
*Rest 1-2 min between sets
and then