Warm-up:
Run 400m
3 rounds:
10 Walking lunge steps (in place while performing pass throughs with PVC)
10 Split Snatches (alternating legs)
WL:
1) Find a 5RM Jerk, off rack
Strength:
2) BS: Find a 5RM, in 4-5 sets
Conditioning:
3) For time:
60 HSPU (any style)
or
100 push-ups.
6 minute cap.
Extra work:
Strength/WL:
(Choose one or do both as a super-set, stay consistent week-to-week)
1A) Jerk Drive 5x1@100%
1B) 4x5 Bulgarian split squat (back rack barbell)
2) 4X1:00 Plank