Starting with a PVC or an empty barbell, take ten minutes to work up to a 3RM tall clean + on-toe-split jerk

1) Work to a max of the complex: 1 Power Clean + 3 Push-press + 2 split Jerk

2) 5X5 Strict weighted Pull-up

2) For time:

Run 800m

20 FS@60%

Run 800m

1) 90/90 respiration with balloon 4-5 breaths, full exhale and hold 4 seconds, 3-4 sets

2) L/R hamstring lower ab activation with balloon

Competition team:

5 sets: ME UB Muscle-ups with perfect form, or ME banded MU’s, after conditioning