Mobility
Wall Squats
Bench Stretch
Couch Stretch
Wall Squats

Preparation
5 Plate OH Squat, SD/FU
5 Plate OH Squat, Pause
5 Plate OH Squat, Elbow Extensions

Weightlifting
3-3-3-3-3 Push-Jerk
– Touch and Go

Strength
Back Squat
6 @ 65%
6 @ 75%
6 @ 85%
6 @ 87.5%
20 @ 55%

% based off 5 rep max