WARM-UP:
2 x
1:00 Machine
5 Inch Worms
10 Spiderman Lunges
5 Half Burpees
2 x
10 Jumping Lunges
5 Split Press w/ empty Barbell
STRENGTH:
Jerk Drive + Jerk + 3 second pause in catch
*Build to Heavy
CONDITIONING:
For time:
5 x
9 Shoulder to OH @ 135/95
9 Burpees
-then-
500m Row (or 1k Bike)
*13 Minute Cap