March 5

A. Warm-Up

5 min AMRAP

10 shuttles up&back in gym
10 burpees
10 lunges
10 kick and twist

A2. Activation

30 Band pull aparts

2 sets

10 External rotation p/side (fractional plates)

Rest 30-60 sec between sets.

B1. Pendlay/Barbell Row


Rest 30 into

B2. Dbell Floor Press

5x5-6 (light)

Rest 2 min at end of superset.

C. Conditioning

5 sets

30sec burpees (All OUT pace)
30 sec max power clean 50/35kg

Rest 1 min

D. Cool down/mobility