02109

02109

1.

Drom/roll out

2.

2 RFQ:

200 M Run

15 sec SA Plank (l/r)

30 sec bar hang

3.

upper body mob/ push jerk progression

4.

Every 2 minutes x 10 mins

3 push Jerks

5.

Alt emom x 8 mins:

6 push press

8 diamond push up

6.

3 rounds for time of:

12 Shoulder Press, 45/35 lbs

10 Thrusters, 45/35 lbs

Run, 200 m