A. Warm Up
7-10 minutes of line drills and 5-7 minutes of movement prep.
B. Shoulder Press ( 3 x 6; build across sets)
C. Push Press (3 x 4; build across sets)
D. Split Jerk (3 x 2; build across sets)
For B,C and D use a continuous running clock and go every 2 minutes for 18 (9 sets)
E. Metcon (Time)
Chest to bar Pullups
Chest to bar
Scale as needed
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