Warm Up:Foam roll lats for 2:00 Foam roll thoracic back for 1:00 then.. 3 Rounds: :20 second Samson Stretch each side :20 seconds AbMat Sit-Ups :20 seconds Air Squats :20 seconds of Scap Retractions off pull-up bar

Primer: 3 sets of 7 behind the neck push press- empty bar :25 hollow hold then... 3 sets of 3 reps dip drive- building load https://www.youtube.com/watch?v=u2FIHSIhIhI&index=76&list=UUt9Dwc7NFFRuGaB3gJsBJQQ Skill: Push Press Dip and drive vertically through the heels, thrusting the bar overhead with the hip drive and finishing by pressing out with the arms. 4 sets of 6 reps heavier then 6/8/17 keep same load across

WOD: 6 RFT sandbag DL x 10 70/50# sandbag power clean x 5 each side sandbag lateral hops x 20 total 200m run