Strength
Push Press- 8x3@85% of 1rm or heavy as possible yet equal across all sets.
2) Build up to a 3 rm Power Clean + Push Jerk in 12 minutes.
Volume
“Buck Shot”
10 Rounds
10 Push Ups
10 Bent Over Rows
Motor( On Your Own)
3x500 meter row 1:1 work to rest.