Warmup: 10 minutes

200m run + dynamic

Strength: 15-20 minutes

1a) SA kb shoulder press w/ 2121 temp (2 up, 1 pause, 2 down, 1 pause) x  6-8 reps

1b) BB bent over row w/2121 tempo (same as above) x 6-8 reps

*increase weight over the sets if you can keep tempo and good positions

Conditioning: every 4:00 x 4 rounds

400m run

10 deadlifts 225/155# (scale weight if needed to go UB on all sets)

10 db hang clean and jerks 50/35# (5R/5L)

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