Warm up with an 800 m run/800 m row/ or 1,000 single jump ropes. Then complete 3 sets of 30 seconds each, chest opening stretches.
Then complete AHAP sets, in order as written, of the following:
5 - 5 - 5 OH BB Press (Strict) 5 - 5 - 5 OH BB Push Press 5 - 5 - 5 OH BB Jerk
*Rest 3-5 minutes between sets. Begin with all 3 sets of OH Press then complete 3 sets of the BB Push Press. Finish with the Jerk. *This workout will take a little longer than 30 minutes so time your breaks. *Complete some lighter sets of the OH Press to determine where to begin with your first AHAP set. *AHAP - As Heavy As Safely Possible
Cool Down with 3 sets of 30 seconds each of your chest opening stretches.