Training of the Day
A.) Tempo, Strict press (1 second up, hold 1 second, 5 second down) 3-3-3 @ 55% strict press 1RM.

then
B.) 8 RFT of…
4 burpee lateral jumps over PVC @ 24/30”, 5 wall ball, 6 Chest to bar pull ups

then

Competitior supplement
1.) Clean and Jerk, OTM. Start at 70% 1RM, increase by 10# every minute until failure