A. Windmill practice (5 minutes). Try to get as much range and shoulder/arm rotation from the movement as you can.
B. Press – Work up to a heavy set of 5 (may or may not be a max).
C. 9 minute AMRAP of:
5 power cleans (95/65)
7 front rack lunges per leg (95/65)
9 hand release push-ups.