Warm-up:

Run 400m

3 rounds:

20 Double-unders

10 HS Shoulder shrugs

5 Straight-leg Box-jumps

Conditioning:

1) For time:

7” AMRAP:

10 Power Snatches (75/53)

3 BMU

Rest 10 minutes:

2) For reps:

10 minute AMRAP of:

5 Shoulder to overhead, (115/75l bs)

10 Deadlift, 115 / 75 lbs

15 Box jump, 24 / 20 inch

Extra work:

(must be done before regular work, no exceptions):

WL:

1) 5x3 T&G Power Clean and Jerk, work to a max for the day

Strength:

2A) Press 4x2+5 Push-press@80% of best for complex from last two weeks

2B) Good mornings 4x5

Postural Restoration:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans