Warm-up:
200m Run then 3rds of:
8 Front Rack Lunges
5 Strict Press
5 Tall Jerk

Strength:
Front Squat
5×75/80/85%

Oly:
Every 90sec
Hang Clean + Jerk
Ladies start at 95lbs and add 5lbs each set Men start at 135lbs and add 10lbs each set.

Workout of the Day
EMOM x 15
1) Wall Ball x 15
2) Alt DB Snatch x 10
3) Ring Dip x 10