Pre-Class Warm-up:

2 Rounds

20 Plank ups

45 Sec Handstand Hold

20 Sonics

 

Part 1:

15 mins

Jerk (push or split)

4 sets to work to a 3RM

5th set drop to 75% of that 3RM and its a max effort (ME) unbroken (UB) set

 

Part 2:

For Time:

18 Shoulder to overhead (115/75)

400m Run

15 STOH

400m Run

12 STOH

400m Run

9 STOH

400m Run

6 STOH

400m Run