Warm-up/Mobility:
Coaches Choice 10min
Strength:
1) Close Grip Bench Press, 5×5 @ 70%-75%
Warm-up with 2×4 first
2a) Pull-overs 3×10, Demo Video, (feet will be on the ground)
Start light, keep it light
2b) Straight Bar Curl, 3×25
15#-45#, this is not for body building purposes, but for re/pre-hab
3) Power Snatch Warm-up, 3×3
Conditioning:
3 Rounds
15 True Push-ups
15 Pull-ups, any style (or 8 Bar or Ring Muscle-ups)
10 Power Snatches, 45#-115#
20min Time Limit