Warm-up:
1 round:
10 Split press
10 On-toe-split Jerks
WL:
1) Find a 1RM Jerk
Strength:
2A) BS: Find a 2RM, in 5-7 sets
2B) 4xME Strict Deficit HSPU, or Strict Press 2RM
Conditioning:
3) For time:
150 Burpees
Run 1 mile
20 minute cap*
*Plan to go over class-time. If you cannot go over class time, just do 7" AMRAP of burpees.
Extra work:
Strength/WL:
(Choose one or do both as a super-set, stay consistent week-to-week)
1) Jerk Drive 5X1@110%+
2) 4X1:00 Plank