Warm-up:

In ten minutes:

With an empty barbell, grab as many quality sets as possible. Do not add weight to barbell:

10 On-toe-split Jerks, alternating feet

10 Banded Jerk dips (3 sec pause at bottom of dip)

WL:

1) Split Jerk:

70x2, 75x2, 80x2, 85x2, 90x2

Strength/Skill:

2A) 4XME strict HSPU + ME kipping HSPU, or Press 4x5 + ME Push-press

2B) BS: 70x2x3

Conditioning:

3) For reps or calories:

5 minutes ME Muscle-ups

Rest 2 minutes

5 minutes ME AD

Rest 2 minutes

5 minutes ME KB Snatch

Extra work:

1) 5X5 Heaving Snatch balance

Postural restoration:

2A) 3 sets: internal rotation bridge x 3 breaths each leg

2B) 3 sets: iso plank x 5 breaths

3) 20X Croc breaths