A. Warm up
B. Activation
C. Strength
1 BTN Jerk, 1 OHS
OT2min for 12 min (6 sets)
Build upto a heavy single, aim for no misses.
D. Conditioning
EMOM 20 min
(choose reps based on ability - pair up work on opposite minutes)
even - 7 wall balls, 7 ball slams
odd - 3 burpee to target, 3 high box jump overs