Warm-Up:
– 15E SA Empty Can
– 30 Jumping Jacks
– 15 Band Pull Aparts

Dynamic Flex/ Prep (PVC/ Bar):
– 5 Good Morning
– 5 Squat to Press
– 5 Push Press
– 5 Tall Clean
– 5 Hang Pull
– 5 Push Jerk/ Split Jerk

Olympic:
1.) Clean & Jerk: 2x @70%, 2x @75%, 2x @80%, 2 x 1 @85%, 1x @88%, 1x @90%, 1x @ 93%, 1x @95%, 1x @ 97%

Strength/Motor:
1.) SA KB front rack carry: 2 x 50 Yards (Heavy)

WOD:
15 Bar Facing Burpees
15 Thrusters @ 40% of best Clean & Jerk (from Olympic)
15 Bar Facing Burpees

1:1 Work Rest

15 Bar Facing Burpees
15 Thrusters @ 40%
15 Bar Facing Burpees

1:1 Work Rest

Max Reps (unbroken) Thrusters @ 40%

Recovery:
– Fab Four
– Banded 360 Shoulder
– Pec Deck in Rig