Warm-up: CF warm up x2
Pre-mobilty: pigeon and superman – 90s each, T-spine with partner hanging from the rig 2x45s each

Health and Fitness
A. Four sets of:
A1. Push Press x 6-8 reps, Rest 45 seconds
A2. Single-Leg Box Step-Ups x 6-8 reps each @ 3011
(slowly descend from top of the box and gently tap your heal to the ground before ascending), Rest 45 seconds
A3. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110, Rest 45 seconds
B. Three rounds for time of:
6 Dumbbell Man Makers ( With no Push up, row left, row right, power clean, push press)
9 Push-Ups with hands on DB’s
12 Burpees
A. Push Jerk Practice using jerk balance drill (5-10min)

B. Every 2 minutes, for 20 minutes (10 sets):
2 Push Press + Push Jerk
Build over the course of the 10 sets.
C. Three rounds for time of:
6 DB Clean and Jerks (2×45/30)
12 Wallball
18 Burpees

C. Mobility = Lacrosse ball smash