1.Warm up

PVC Split jerk jack

R 30 / L 30

 

2.Mobility

Arm Circle

 

3.Weight Lifting

Split jerk

1 x 5

 

4.METCON

AMRAP 7min

5-10-15-20..

Jumping jack

Knee To Elbow (A.Chest B.Knee C.Toe Touch)