A: Push press
1x10 at 55% of 1 RM clean and jerk
1x8 at 60% of 1 RM clean and jerk
3x6 at 65 %
B: Establish a 3RM strict press
Back off 20% and perform
4x4
C: A: One arm heavy DB rows -
2x12 as heavy as you can,
2x10 same weight,
2 x8 same weight
D: Flat bench pull overs - 6x6