Warm Up:
upper and lower body lift prep, shoulder prep phase 4
Review: Press lockout overhead position - shoulders active, neutral spine, elbows locked out
SKILL: With a barbell or loaded barbell (max 95/65) press bar overhead and hold overhead locked out position for 2 minutes working on perfecting the overhead position
SKILL 2: Lat pulldowns with dowels and bands 3 x 10
WORK:
3 Rounds for time
6 per leg reverse lunge (back rack, 45% 1RM)
6 Vertical dumbbell jumps (55/35) may use kb as well
6 ball slams (20/14)
Rx2: less weight
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