Warm-up

Strength:

Every 90sec x 7:30min (6 sets)

Push Jerk + Jerk Dip + Split Jerk with a 2sec pause in receiving position in split jerk

Conditioning:

4rds

400m Run

16 Dumbbell Deadlifts

16 Dumbbell Front Rack Reverse Lunges

Rx 35/25

Rx+ 50/35