warm up

Bench– alternating wide/medium grips

bar

95 2 x 8

135 2 x 8

155 2 x 8

165 2 x 6

175 2 x 5

assistants

Jerks

bar

30kg x 5

40kg x 5

50 kg 2 x 5

lateral raises 3 x 10

over head DB press 3 x 12

one arm snatch 40lb DB 2 x 8

tricep extension w/ bar 3 x 15

close grip bench 95lb 2 x to failure

handstand pushups 2 x 5

bicep curls 3 x 20

warm down

stretch/foam roll

Running:

easy mile

jog/spring 100s for 1 mile