WARM-UP
3 X
25 JUMPING JACKS
5 PUSH-UP + 10 SHOULDER TAPS
10 BANDED PRESS (SLOW)
10 BAND PULL APARTS (SLOW)
5 BENT OVER T’S + 5 BENTOVER Y’S
STRENGTH
20 MIN RUNNING CLOCK
3 X (3 TALL PUSH JERK + 3 STRICT PRESS) BUILDING
2 X (1 PUSH JERK + 1 PAUSE PUSH JERK + 1 PUSH JERK) BUILDING
1X (1 PAUSE JERK + 1 JERK)
CONTINUE BUILDING TO A CHALLENGING SET OF 4
LOOK TO BUILD OVER THE DURATION
CONDITIONING
EVERY 2:00 x5
10/7 CALORIE ROW
15 WALLBALLS SLAMS (20/14)
10 PULL-UPS / RING ROWS
THEN
20 BURPEE BOX JUMP OVERS
*15 MIN CAP