A. 2 sets of:
Inchworm walkouts x 5
Box jump x 5 36/30in
B.
Every :90 sec for 15 minutes, complete:
Jerk Dip + Power Jerk + Jerk with a pause @ 70-75%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
Non-barbell 4×3 ring dip negatives (start at top of dip, hold for 2 sec/3-5 sec descent/ hold at bottom for 2 sec) rest 2 min between sets
C.
In 14 minutes or less, build to today’s heavy deadlift single.
Only go as heavy as proper mechanics will allow.
D.
Every 5 minutes, for 25 minutes (5 sets), complete:
Run 400 Meters
Burpee Box Jump Overs x 10 reps
Kettle Bell Swings (russian) x 30 reps (55/35)
Scale # of swings if you cant make time*