Warm-Up:
2 x 20 Split Jacks, 10 Alt Lunges, 10 Spider Lunges, 10 Bird Dogs/side (elbow-to-knee);
then,
2 x 20sec Samson Stretch/side

Prep:
– 1 x 10 Strict Press (bar only)
– 1 x 5 Dip-Pause-Push Press* (lt wt)
– 1 x 5 Dip-Pause-Power Jerk* (mod wt)
* dip, hold for briefly at the bottom of the dip to ensure good posture, and then drive explosively into the OH position

Strength:
6 x 2 Jerk** (up to ~70%)
** split jerks, scaling to power jerks if you’ve never done the split jerk before

Met-Con:
In 8 minutes, working 20 seconds On, 10 seconds Off, complete as much as possible of
– 5 Wall Walks,
– 15 Over-the-Box Jumps, and
– 30 OH Lunges
(1 rep OTB Jumps = over and back; 1 rep OH Lunge = lunging with both legs)