Warm up:
3x
100 single jumps
20 med ball slams 20 lb red ball
Skill:
Jerk progression
Strength:
Push jerks 3-3-3-3-3
Then you will super set the following 2 movements
Good morning 6-6-6-6-6
Weighted sit up - ball or plate locked out at all times 15-15-15
Metcon:
100 double unders
30 shoulder 2 overhead 60/40kg
20 front squats
10 bar muscle ups
20 front squats
30 shoulder to overhead
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