Warm up(0:00-10:00)
10 air squats
20 arm circles

10 barbell front squat
20 over unders

10 barbell thrusters
20 pass through

Barbell warm up

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min wrist stretch
1:00 min pigeon-:30 sec each
1:00 min samson-:30 sec each

Pointers/Skill(15:00-20:00)
thrusters-full r.o.m, control the weight, break up sets
chest to bar-make contact below collar bone, break up sets, establish a good pace.

Fittrain(20)
19.5
33-27-21-15-9
thrusters
chest to bar-jumping pull up

95/65-65/45

Finisher
30 band pull aparts
:30 sec shoulder distraction
60 rtw
1:00 min samson per