A: Warm Up
Dynamic Drills and stretches
B: Mobility/Prep
C: Strength
Push Jerk
Build up to a heavy set of 3 reps
C2: Endurance
Strong n smooth
3 rounds
30 Calorie assault bike
200 m row
10 air squat
D: Met Con
15-12-9 reps
Thrusters 135/95
Bar Muscle ups
