STRENGTH

1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s.
– Adv: Build to 75% and then perform 6 x 2 across all sets.
2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s.
– use Bands if possible.

EXTRA CREDIT 

Finisher – AFAP:
40-30-20-10
Banded Hammer Curls
Banded Triceps Pushdowns