Warm up
200m run
20m Spider-man
20 Kipping swings
20 Burpee Broad Jumps
200m run
20 KB Swings
20 SA Thrusters
20 SL RDLs
200m Run

Class
Split Jerk
EMOM x 12min
1 x Split Jerk
Building to a heavy single for the day.

Conditioning
“Jack Squat”
Wearing a 20/14# Weight Vest:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 50/35kg
Rx Kettlebell – 24/16kg