PART I:  OVERHEAD SQUAT PREP

3 Sets
A1.  6 Tempo Lateral Lunge @ 31X1
A2.  5 Tempo Behind the Neck Strict Press @ 21X2
A3.  30″ Goblet Squat to 30″ Pause Squat


PART II:  CONDITIONING

4 Sets
2 Minute AMRAP
2 Box Jump Overs
2 Overhead Squats 95/65
4/4, 6/6 etc…

Rest 1 Minute in Between Sets

Continue where you left off


WEIGHTLIFTING

Muscle clean+FS+ push press
3(2+1+2) no heavier than 60%

Build to a heavy power clean
10 minutes

Building to a heavy (RPE10) clean and jerk
10 minutes

Build to a heavy front squat triple, once established perform 3 more sets at same intensity.