Warm up: 7 minutes
1 Minute Hang
10 Presses with pause at top Bar only
10 OH squats with Pause “coach Position” bar only
 
OLY: Split Jerk  (25 Minutes)
3 x 5 Jerk balance with bar (7 min)
3 x 3 Jerk balance + Split jerk. 80% of 1RM ( 7 min)
3 x 2 Split jerk. Build to daily max (7 Min)
Metcon: (13 MIN)
10 min ascending AMRAP
100m run
1, 2, 3 etc HSPU/  Box feet HSPU/  Box knees HSPU
3, 6, 9 etc KB swings 24/20   20/16   16-12/12-8
5, 10, 15 air squats

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