Warm up: 2 rounds or 10 minutes
10 high knees
10 butt kicks
10 walking lunges
10 air squats
10 push ups
10 big arm circles each arm
Then:
Warm up with just the bar overhead 10-15 reps
Then
OHS @ 3x@40%, 3x@45%, 3x@50%; rest 2-3 minutes
+
then
+
Every Minute on the Minute: 8 min
(odd min) Regular grip Pronated Weighted Chin Ups 3-4 reps
(even min)Regular Bench Press @ 3-4
+
then
+
3 rounds
400 m run
30 jump rope
10 pull ups
Cool Down: walk rest 200 m, dynamic chest, shoulder, and hip stretching 15-20 mins.