Warm up:
Wall Slides x 5 Y’s, T’s & W’s x 5 per position 
 Pec Activation x 60-90 seconds Followed by… Three Sets:
Shoulder Press x 5 (lightish weight or barbell only)
Close Grip Overhead Squat x 5
Overhead Carry x 25 m
Good Mornings x 5
Behind the Neck Shoulder Press (or Push Press) x 5 Workout AMRAP for 30 minutes 3 Power Clean (70Kg/45Kg) 6 DB L-Sit Shoulder press 9 Pull ups 12 CAL Airbike 15 Squats 18 Double unders (every failure in jumps = 1 Strict HSPU)