Warm-up:
In ten minutes:
10 On-toe-split Jerks, alternating feet
10 Banded Jerk dips (3 sec pause at bottom of dip)
WL:
1) Split Jerk to 75% in 5 lifts
Strength:
2A) 4X10 Strict HSPU (or UB ME if 10 is not possible) or Press 4x5@70% of 1RM
2B) BS: 70x2x3
Conditioning:
3) For time:
Run 1 mile
rest 2 minutes
Run 1 mile
PR:
2A) 3 sets: internal rotation bridge
2B) 3 sets: iso plank
3) 20X Croc breaths