Beginners: Work on technique for 20 minutes.
Advanced: Go to Max, drop the weight 10 to 20 lbs and do 2 reps x 3 sets
B. Low rotations into bridge:
Beginners: do 4 reps each direction on the wall x 4 sets
INtermediate and advanced: from the floor 2 reps each direction x 4 sets
B. Every 4 min do 7 push jerks 95/135 lbs, followed immediately by 21 KB Swings x 8 sets.