1.) Med ball throws 5x10, 1 set of each: -step forward overhead throw into wall, alternating feet -twisting shot put blast into wall, alternating hands -underhand throw overhead -overhand push throw straight up and catch -overhand throw straight down (slam ball)
2.) Bottom's up clean & press 3x6-8 -light
3.) Snatch + overhead squat 6x1
4.) Clean & jerk 3-2-1...find heavy single, then decrease 10% and do 3 more singles
5A.) Front Squat 5x3-5 5B.) Press 4x4
Our goal here is to perform all of the movements, a little better and a little heavier than last week. Perfect your technique with adequate practice.