Warm-up:

200m Run then 3rds of:

Barbell Complex: 3 Strict Press 3 Push Press 3 Split Jerk

10 Alternating High Box Step-ups (glute activation)

4 Strict Toes to bar

Strength:

Every 90sec x 6 sets

Sets 1-3 Split Jerk x 2 reps

Sets 4-6 Split Jerk x 1 rep

Conditioning:

1000m Row

Then 4rds of:

10 Toes to Bar

10 Dumbbell Front Rack Reverse Lunges 35/25

10 Box Jump Overs 24/20