A1) Press
Sets: 5
Reps: 3
Load: 70-80%
Tempo: 1.0.X
Rest: until next minute

A2) Clean
Sets: 5
Reps: 1
Load: Heavy single
Tempo: X
Rest: until next minute

Warm-up should focus on cleans, get reps in at 40%, 50%, 60% and 70%

B1) Metcon 

"Jackie"

For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

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