Monday, 1/18

Warm-Up
3 Rounds of
10 Alt Samson Lunge
8 Alt Dead Bug
6 Alt T Push-Up
4 Plank to Squat
2 Jump Squat

Strength – Jerk (30 min)
Prep:
1x 10 Strict Press (bar only);
3x 2 Push Press + 2 Power Jerk, working up in weight

Work:
3x 2 Power Jerk;
2x 1 Power Jerk + 1 Split Jerk;
4x 1 Split Jerk

Met-Con
8 Rounds through of:

:20 Max Rep Dips (Ring/Bar/Box)
:10 Rest
:20 Burpees
:10 Rest
:20 Band Pull-Aparts
:10 Rest