STRENGTH
Split Jerks: 8 x 2 @75%, every 90s.
- Take 4 sets to build to work weight.
- Goal: 8 working sets with great footwork, lockout and leg drive.

CONDITIONING
4 Rounds of 40s on/20s off:
1a) Walking Overhead Plate Lunges (45, 25)
1b) Hand Release Push-ups
1c) SDHP (75, 55)
1d) Hang Power Snatch (75, 55)
*Score = total reps
- Goal: 10-15 reps on each movement

EXTRA CREDIT
Supported 1-Arm Rows: 4 x 8-10 each. Rest 60s.

COOLDOWN
- Three-way Thoracic Spine Foam Roll x 30s each position.
- Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.