Warm-up:

In ten minutes:

With an empty barbell, grab as many quality sets as possible. Do not add weight to barbell:

10 On-toe-split Jerks, alternating feet

10 Banded Jerk dips (3 sec pause at bottom of dip)

WL:

1) Split Jerk:

70x1, 80x1, 85x1, 90x1, 95x1, 90x1

Strength:

2A) 4XME strict HSPU + ME kipping HSPU, or Press 4x5 + ME Push-press

2B) BS: 70x2x3

Conditioning:

3) With a partner:

Run 1 mile

400m buddy carry, alternating as needed

100 toe-to-bar

40 Synchronized Burpees

Run 800m

30 minute cap.

Extra work:

1) 5x5 heaving Snatch balance

PR:

2A) 3 sets: internal rotation bridge

2B) 3 sets: iso plank

3) 20X Croc breaths