Warm-up:
Run 400m
3 rounds:
30 Double-unders
:30 sec hollow hold
:30 sec arch hold
5 Pull-ups, any style
Conditioning:
5 rounds, each for time:
Run 400m
14 Bar-facing burpees
7 UB T&G Power clean and power jerk (115lbs/80lbs)
rest 1:1
Extra work:
WL:
1) 4x5 T&G (no rest in front-rack) Power Jerk, at 100% of 10RM
Strength:
2A) Press 3x10@80% of 10RM
2B) Good mornings 3x12 super light
Postural Restoration:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans