Pre Class Warm up:
Plank
3 x 60sec

In Class Warm Up:
3 Rounds ea Human Rack
10 Thrusters (empty bar)
10 Front Rack Lunges
10 Push Presses

Part 1:
A) 4X3 UB Push Jerks (rest 90 sec)

B) 1XME UB Push Jerks @ 95% of max triple from (A)

 

Part 2:

Climb the Ladder for 15min

3 SDHP (95/63)

3 Push Press (95/63)

6,6

9,9

12,12…