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