A. Warm Up
2 rounds
10 OH walking lunge
10 squat to stand
10 inchworm with push up
B. Activation
2 rounds
10 russian twists
10 plate OHS
10 plate ground to overhead
10 plate Front Squats (hold plate out in front with straight arms)
C. Lifting Complex
OTM for 10 reps
2 PC and Jerk, must go from PC into Jerk, no reset of feet
D. Conditioning
5 rounds
4 rounds
Row 500 or Run 400m
10 Burpee Pull Up
Rest 2 min
*Record all set times
E. Cool Down