Warm-up/Mobility:
Coaches Choice 10min
Strength:
1) Push-press 5×65%, 5×70%, 5×75%, 5×80%
Warm-up 3×3 first
2) Sumo Dead Lift High Pull, 8min to work up to a medium/heavy 3rep
Conditioning:
21-18-15-12-9-6-3
Sumo Dead Lift High Pull, 75#(55#)
Push Jerk, 75#(55#)
Notes:
Based on skill set, Push Press may be substituted for Push Jerk
Conditioning, Part 2 (If time and on your own):
1 Mile Run