Pre-game:

Drom Drills

World's greatest stretch x10

Warm-up:

3 rounds:

10 Jerk Grip OHS

3 Wall-walks or 20 Shoulder taps from plank

WL:

1) Find a 5RM Power Jerk

Strength:

2A) Find a 5RM BS (at least 3 sets within 90% of 5RM)

2B) 4xME Strict HSPU + Kipping HSPU

Conditioning:

3) “Fran”

21-15-9

Thrusters (95/65)

Pull-ups

Accessories:

4A) 1-arm DB Floor press with Glute bridge 4x8 (you can also do just bench, here)

4B) Bulgarian split squat 4x8

***

5A) 4xME Diamond push-ups

5B) Weighted sit-up 5x5 (low back keeps contact on floor)