A. Press – 3×3. Increase weight from last week if possible, even if it’s only a small amount.
B. Push jerk – 3×2. These should be heavier than your presses. Focus on accelerating the weight up, and getting down underneath the weight.
C. 5 rounds of:
5 deadlifts at 60% (These should be relatively quick, but with flawless technique. If you are not keeping a solid back position, your coach will reduce your weight.)
15-20 unbroken wall balls. (Pick a number and stick with it for all of your rounds.)
Rest 1 minute between rounds.