A) EMOM x 10

– Split Jerk x 1 rep

Build from 70-90% based on feel and mechanics.

+

4 sets:

4 min to…

– Run 400m

– 20 heavy Russian KB swings

– AMRAP HR push-ups

R2M

+

Extra Credit

3 rounds not for time:

– 8-10 seated concentration curls/ side

– 15-20 band pull-aparts (engage scapulas before each rep)