Warm-up:

Run 400m

3 rounds:

A) 25 foot walking lunge (perfectly vertical shin at all times)

B) One-arm Split Snatch 5 each arm, (5 left, then 5 right)

WL:

1) Find a Jerk 3RM

Strength:

2A) BS: 5x3, working to a 3RM

2B) 4xME Strict Deficit HSPU

Conditioning:

3) For time:

3 rounds:

100 Double-unders

20 Toe-to-bar

15 Push-ups

10 Pistol Squats

Extra work:

Strength/WL:

(Choose one or do both as a super-set, stay consistent week-to-week)

1A) Jerk Drive 4x3@100% plus of 1RM CJ

1B) 4x5 Bulgarian split squat (back rack barbell)