Fitness
4 sets for technique
Single hand, single leg shoulder press x 6-8 each
Medicine ball clean x 10
GHD hip extension x 12
4 sets for time
250 m row
12 box jumps
6 Burpees
Performance and sport
1-1-1-1-1-1-1
Split Jerk
For time
100 DU
800 m run
60 wall balls
40 pull ups
20 burpees
10 HSPU
