A. Push Press, build up to a 1 rep max(Ten Minute Time Limit)
B. Take 80% of 1 rep max of push press, perform 2-4 reps x 3 sets. Pause for 3 seconds in front rack in between reps.
C. For Time of the following:
15-12-9 of:
Power Cleans @ 115/75, 95/65, 75/55
Burpees
D. Airdyne or Row x 30 seconds x 30 seconds rest x 5 sets(5 Minutes Total)
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