Warm Up
Mobilize shoulders

3 rounds
10 burpees
20 walking lunges
8 Arnold press

Skill
Split jerk walk outs

Split jerk Jump outs

Strength
STRICT PRESS
SPLIT JERK
Strict press
3×2 @ 105% of 5RM
Split jerk
4×2 @ 95% of 3RM
*Build up to weight first
Metcon
CF.18.07.10
30 – 20 – 10

CTB Pull ups
HR Push ups
Sit ups