Warm up 5/7 minutes then:
7 Singles. Work up to heavy last single.
AMRAP 3 minutes of:
-1 Squat cleans @BW
-2 Box overs @20 (for everyone)
-3 Floor press @BW (have partner help setup)
*This will be in waves: One athlete goes and helps the other with floor press set-up, then switch after 3 min. time cap.
**Repeat above 2 more times.
Afterburner: Fat grip standing dumbbell curls. (place a set of fat grips on the dumbbells and curl away)
1 set of light weight to failure (each arm)
1 set of 25 each arm
1 set of 10 HEAVY each arm