Mobilize, then:
Two sets of:
Banded monster walks x 20 steps forward/backward
Banded lateral walks x 15 reps per side
Banded Glute Bridges x 15 reps
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
and finish with:
Unweighted Barbell
Barbell Strict Press x 6 reps
Barbell Push-Press x 6 reps
Barbell Front Squat + Jerk x 6 reps (hold for 2 seconds at the bottom of the Front Squat)
A.
Three sets of:
Press in Split Jerk Position x 3-5 reps
Rest as needed
and then …
Six sets of:
Jerk x 2 reps with a 2 second pause in the dip and a 2 second pause in your receiving position
Rest 2 minutes
Work between 65-70% of 1-RM
B.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.
C.
Three rounds for time of:
20/15 Calorie Assault Bike
25 Kettlebell Reverse Lunges (24kg/16kg)