A. H2T

B. STRENGTH
floor press
3×5
-add 2.5# to load used last time we pressed
-sets OT3M

C. CONDITIONING
AMRAP 12
9 KB swing 53/35
6 KB lunge
3 dynamic push-up 45/25
-lunges step forward then back to standing, KB held with both hands in front of chest, L+R=2.
-45/25 is the plate the athlete should use to land on after dynamically leaving the ground with their hands, full lockout on the plates should be established before resetting, if the athlete is unable to perform a sound strict push-up, then the dynamic push-up is unnecessary, focus on achieving the strict position push-up first.

D. WARMDOWN
banded shoulders