Treeni 2
Warm Up
3 rounds
1 min cardio
8 reverse lunge + twist (lunge anyhow)
8 scapula rolls
8 tempo ring row
4 inch worm

Skill training = split jerk around 5-7 mins .

Strenght
Split Jerk from rack
3x3 reps @light/mod
5x2 reps @mod/heavy weights.
rest 1-2 min bwn sets

Metcon
Emom 8
odd : Row or Air bike x 20 sec (fast)
even : wall ball shots x 8-10reps
rest 2 min

Emom 4
odd : Row or Air bike x 20 sec (fast)
even : wall ball shots x 8-10 reps