Dynamic warmup (10 min)
Strength
Hang Clean - work up to a heavy 5x2
DB Box Step (35# each hand) - 3x8 each leg (do one leg before moving to other)
BB Bench Press - work up to 4x10; moderate weight
BB Incline Bench - work up to 4x10; moderate weight
Chest Fly - work up to 3x8; moderate weight
KB Press with 5 sec. Lower - 3x5 each arm; 12-16kg KB
MetCon
Med Ball Sq. Toss (20#) + Burpee - 8 min AMRAP; 10 MBST + 6 Burpee
Static stretch (10-20 min)