Dynamic W/U

3x (1-6) Pull-up Ladder

Then: 

2x Strict Press + 2x Push Press + 2x Jerk: 

Complete 2 reps of each at 75# (i.e. 6 total reps of each). If successful on all 6 reps add 5# to bar and repeat. Do this until you cannot do all 6 reps. Failed at 135#. Once that happens add 5# and only do 2x Push Press + 2x Jerk. Continue adding 5# and doing 4 reps until you fail. Failed at 165# Then complete only 2x Jerk. Add 5# until you reach failure. Failed at 185# 

Then: 

4x (30sec Work/30sec “Rest”) Push Press. “Rest” in OH Position. Use 20-30# DB 

Then: 

3×50 Flutter Kick