061010

A1 Powerclean 1.1.1 x 4; 60 seconds
A2 Bench Press @ 50X1; 3-3-3-3; 4 minutes
B Turkish Getup for load, 2 reps each arm alternating x 5; 3 min rests
C1 L-sit AMSAP x 4; 20 seconds
C2 30 doubleunders for speed; 2 minute

Stretch and cool down with rotator cuff work and shoulder mobility.

Notes:
A1: Each period (.) is a ten second rest
A2: 5 second descent, 0 second hold at the bottom, eXplode up, 1 second hold at top
B: Use KBs as heavy as you have, then transition to barbell if necessary
C1: Stay tight. Good form.
C2: No practicing doubleunders before hand, your first set should be the first time you touch your jump rope today