A1 BB front rack box step ups (lateral) x 5/side x 3 sets
A2 DB row x 5/side x 3
A3 russain twist x 30×3
Pull ups x 7
squat clean x 3
S2OH x1
8-10 sec. sprint (running or w/ sled)
rest 2:00 between rounds
x5-7 rounds

**the weight for the clean and S2OH are the same.  This should be around 60-65% of Clean and jerk

Cool Down
Bench OH stretch x 30 sec. x 2
pigeon pose x 30 sec. per leg x 2
down dog to up dog x 10