Warm-up:

Belly breathing, Intro to distracted breathing

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) Jerk 3RM

Strength:

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

2B) 4xME Strict Deficit HSPU, or Strict Press 3RM

Conditioning:

3) For time:

200 Double-unders

60 Toe-to-bar

50 Push-ups

40 WBS

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)