Warm Up
EMOM 6 mins
-3 EB Snatch Balance
-3 Situp to Straddle
-3 Ring Row

MOB
Athlete's Choice

A. Oly Training
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%

B. Front Squat
EMOM 10 mins
3 reps per set, increase weight each round
Get your weights in advance! The minute will go quickly

C. Metcon
Every 6 minutes for 24 minutes
-Short Lap
-15 Burpee Box Jump Overs
-8 push press (135/80)

D. Accessory
Superset
3x10 DB Tricep kickback
3x10 DB front lateral raise (not too heavy!)

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