GROUP WARM-UP
2 rounds of:
10 Lunges
10 Quarter Squat Jumps youtu.be/7CaqcZ8_Vls
10 Strict Press with Barbell
10 Push-Press
:30 Soleus Stretch Each Leg
+ Trainer-led Jerk drills

BARBELL
6X2 Split Jerk @ Moderate-Heavy Load
5×3 Back Squat @ 85%

ALTERNATE BARBELL
6X2 Split Jerk @ Light/technical load
Sandbag Squats 5 x 5 Heavy as possible

UNILATERAL LEG/ FRONT RACK WORK
3 sets of:
6 Each Leg Goblet Cossack Squat https://www.instagram.com/p/BXLRzFyAlPP/ 
**Scale is without weight or with bench/bar for support

PULLING STRENGTH WORK
3 sets of:
10 Single-Arm Ring Rows each arm
8 Dumbbell Rows each arm
https://www.instagram.com/p/BXAuwQWAd4o/?taken-by=functional.bodybuilding

FINISHER
Max Calories in 3 Minutes on Assault Bike

HAPPY BIRTHDAY TO JON FLICK!