Warmup
3 rounds
10x PVC dislocate
5x PVC overhead squat
3r/3l KB windmill
Wall pec stretch

Strength – 5/3/1 week 3
5/3/1 press

Conditioning
21-15-9
Thrusters (75% 1RM press)
Ring dips

KB Sport
Jerk
3x Heavy kb x 1:00@ 8RPM, 1:00 rest
3x Light kb x 3:00 @ 14RPM, 5:00 rest