Warm Up:
400m Run
PVC Shoulder rotations
20 Alternating Lunges
3 Strict Handstand Push-Ups every min. for 5 min.
Strength:
Jerk (Athletes choice between Split and Push)
Split Jerk 5 sets of 3 (work up to a heavy weight)
Push Jerk 5 sets of 3 (work up to a heavy weight)
Metcon:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-up
Dumbbell Thruster, 50/35 lbs
