30 Single Jump Rope
10 Banded Pull Downs
10 Shoulder Activations
5/side DB Strict Presses
5/side Alternating DB Snatches
5 Box Jumps with step down
2000/1500m Row
30 T2B / Hanging Knee Raises
50 Alternating DB Snatches (50/35 – 35/25)
30 T2B Hanging Knee Raises
20 Burpee Box Jump Overs (30/24)
Complete 3-5 Split Jerks with 3 Jerk Dips before each Split Jerk. Focus on keeping the weight in the middle of your foot, not leaning forward.
Complete 3 sets of:
800m Ski Erg
1000m Assault Bike
800m Run
Rest 3 mins