1. Warm Up
2 sets
1 min AMRAP Vertical Jumps
1 min AMRAP Plate Ground to Overhead
1 minute AMRAP Bear Crawl
2. Prep
3 sets
200 Meter Run
3, 2, 1 Clean and Jerk
3. Weightlifting
Clean and Jerk to a heavy single
4. Met Con
Complete 4 rounds
400 Meter Run
20 Anchored Abmat Sit Ups
