Warm-up:
3 rounds:
10 On-toe-split Jerks, alternating feet
10 Banded Jerk dips (3 sec pause at bottom of dip)
WL:
1) Jerk: 70x1, 80x1, 85x1, 90x1, 95x1, 100x1
Skill/Strength:
2A) 4XME Strict HSPU + ME UB Kipping HSPU
2B) BS: 70x2x3
Conditioning:
3) 3 rounds for time:
400m run
21 KBS
12 pull-ups
Postural Restoration:
2A) 3 sets: internal rotation bridge x 6 breaths
2B) 3 sets: iso plank x 5 breaths
3) 20 x Croc breaths