Warm Up
2 rounds
5 inch worms with push up
10 shoulder circles forward, 10 back
10x 1 OHS, 1 sots press
Accessory
A. Dbell External Rotation - http://www.youtube.com/watch?v=ote6S-9n4vU
2 x 8-10 reps @ 5-10% of your approximate 1RM Close grip bench press
B. Dbell Powell Raise - http://www.youtube.com/watch?v=BxK60HYw760
2 x 8-10 @ 5-10% of your approximate 1RM Close grip bench press
Do non-dominant Arm first, then dominant arm. Super set ext rot with power raise. Make sure you do both arms on one exercise before moving to the other.
Strength
Power clean, Hang Power clean
5x1
Rest 1-2 min
Conditioning
OT2min for 5 rounds
8 Deadlifts @ 80/55kg
8 Burpee Box jumps (not over the box)
30 DU's