April 22

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