Upper thoracic warm up:
peanut roll
dolphin pose
cuban press
banded pull aparts
OHS up to 75 lbs
HS hold
A.  Power Clean @ 80% x 2 singles x 4 sets (140)
140 x 2 x 4 sets
B.1  DL @ 80% x 3 reps x 3 sets, rest 20 seconds (240)
240 x 3 x 3
B.2  box jump @ 20” x 30 sec. am rap x 3 set,s rest 90 seconds
12 (with step downs), 15, 15 (jump up and down)
C.  Strict HSPU x 7 reps x 3 sets *perform off box if you need to here
skipped here for lack of time
+
3 rounds @ 85-90%
30 cal row
21 double unders
15 power cleans @ 75#
9 S2OH @ 75#
rest 3 minutes
4:17
4:02
4:03
all movements ub!  🙂
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