Warm up
Mobilise as necessary
EMOM 10 minutes
Even minutes - 9 burpees
Odd minutes - 5 inch worm
Strength
Strict press 9 sets of 3 reps at 65% of 1RM
Olympic Weightlifting
EMOM 10 mins
1 x jerk
Metcon
6 rounds for time
5 front squats 70/45
10 down ups
Finisher
100 band pull downs
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